6.29.14 Hero Sunday

Katie, Rob, and Shean at the Lone Ranger Comp in Colorado SpringsGreat job today at The Lone Ranger Comp in Colorado Springs.  Katie Miller was 7th in RX division,  Rob Small was 4th in the Master’s division, and Shean was 6th in the RX Division.

Don’t forget this Friday- There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info!


For Time:

Five rounds of:

50 Double unders

35 Knees to elbows

185 pound Overhead walk, 20 yards

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.

He was engaged to be married with Lisa Esposito.


Bottom to bottom Tabata Air Squats

Today’s WOD has a HUGE overhead walk in it.  You can’t do an Overhead walk without a solid lockout.  How does that work?  Watch this video to find out!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=Dd5II6AUfh0[/youtube]





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