Monday February 15th WOD

Warm up:  Coach-led BW drills and mobility

-15 minutes



Technique:  Rope climb


WOD:  Sisson

Complete as many rounds as possible in 20 minutes of:

-15-ft rope climb, 1 ascent

-5 burpees

-200-meter run

-If you've got a 20-lb. vest or body armor, wear it.


U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.


Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.


All gave some, some gave all.


Post:  Group stretch + foam roll


Nick ProhaskaComment