Wednesday, June 8th WOD: Officer Appreciation

Warm up:  Coach-led BW drills and mobilty



Wod prep: Build the Clean


Conditioning:  “O-4”

4 rounds for time

-800m run

-6 Squat cleans 185/120, 165/105, 145/95, 125/80

-15 HR push ups

-16 Ab mat sit ups


This workout is in honor of the Army Officiers who have spent the last 12 months training at KCI.

  • O 4 signifies their rank

  • 2 miles is their PT test standard

  • Finished school the 6th month

  • They began in 2015

  • Graduated in 2016
Nick ProhaskaComment