W.O.D Friday September 9th

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

http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b

Warm up of your choice

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

I dare you to not tear up.