WOD Wednesday August 31st

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.

 http://www.facebook.com/JourneyOfFreedom  

http://www.altus.af.mil/news/story.asp?id=123268981

Warm up # 14

1. One arm barbell snatch: 1.1.1.1.1

2. As many rounds as possible in 10 minutes of:

5 muscle ups

5 standing ab wheel rollouts

or

1/2 “Cindy” as many rounds as possible in 10 minute of: 

5 pullups

10 pushups

15 air squats