Saturday Community WOD

Today we stand together.

Today we stand together.

This past Sunday Dayton Ohio was shaken by one of the worst acts of violence the city has ever seen. In less than a minute a lone gunman emerged from an alley and proceeded to take the lives of 9 people and injure at least 27 more. The quick response of the 6 officers saved countless lives with the entire ordeal lasting only about 30 seconds. It is because of these officers bravery and the many, many victims we will be performing a workout designed to honor them.

Buy in: 4 Alternating 400m runs
6 Hang Power Snatches 95/65
9 Burpee Box Jumps (Alt)
27 Kettlebell Swings (Russian) 70/53

Buy in: 1 Mile Run
6 Hang Power Snatches
9 Burpee Box Jumps
27 Kettlebell Swings (Russian)

A 30 min clock will be set. At 3,2,1,GO! you begin the run. Once the run is finished you have the remainder of the time to achieve As Many Reps As Possible of the 3 remaining movements. In the Partner version, 1 person works at a time and you may switch as needed with the only exception being the Burpee Box Jumps since they are to be Alternated.

Ryan Vest