“America, to me, is freedom” - Willie Nelson

Happy 4th of July

Wod:  “ Daniel”

Rx : For Time: 50 Pull ups, 400m run, 21 Thrusters 95/65, 800m run, 21 Thruster, 400m run, 50 Pull ups

Intermediate: For Time:- 50 Pull ups, 400m run, 21 Thrusters 75/55, 800m run, 21 Thruster, 400m run, 50 Pull ups

Beginner: For Time:  30 Ring rows, 400m run, 21 Thrusters 45/35, 800m run, 21 Thruster, 400m run, 30 Ring rows

*****  (You can Partner this workout, split the reps and run evenly) *****

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

9am and 10am classes only today. Pay your respects through effort, for those who fight to protect our freedom. 

Tim Strawn

Published by Tim Strawn