WOD - FRIDAY, APRIL 27TH 2012

* EVERYONE TRY TO GET TO CLASS A LITTLE EARLY AND FOAM ROLL AND WARMUP AS MUCH AS POSSIBLE BEFORE THE WORKOUTS! THANKS.

** STEVE WILL BE RUNNING THE COMPETITOR WOD TOMORROW NIGHT.  SO THERE WILL BE COMPETITOR CLASS AT 7PM!

BRENDAN WELCOME TO THE MUSCLE-UP CLUB! DEF THE NEW HAIRCUT.

ED WELCOME TO THE MUSCLE-UP CLUB MAKING YOU THE 33RD ATHLETE AT KOB TO GET A MUSCLE-UP!

WARM-UP
20 SQUAT CLEANS(BAR)
10 OVERHEAD WALKING LUNGES W/ WEIGHT FOR WOD
DYNAMIC STRETCHES


HERO WOD FRIDAY

"HIDALGO"

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

FOR TIME:
RUN 2 MILES
REST EXACTLY 2 MIN
20 SQUAT CLEANS (135/95)
20 BOX JUMPS (24/20)
20 STEPS OVERHEAD WALKING LUNGES (45/25)
20 BOX JUMPS
20 SQUATS CLEANS
REST EXACTLY 2 MIN
RUN 2 MILES

* IS THIS WOD GONNA BE TOUGH?  YES!
** ARE YOU GONNA WHINE WHEN YOU SEE THIS WOD TOMORROW? YES BUT DONT BITCH ABOUT IT!

***WHEN YOU ARE RUNNING AND DOING ALL THESE MOVEMENTS REMEMBER IN THE BACK OF YOUR MIND WHAT THESE SERVICE MEN AND WOMEN DO FOR YOU EVERYDAY SO YOU CAN LIVE THE LIFE YOU DO! GET READY TO BRING IT***

* OUR OPINION IS IF YOU RUN UNDER AN 8 MINUTE MILE YOU SHOULD DO THE ENTIRE HIDALGO WORKOUT.  IF YOU RUN OVER AN 8 MINUTE MILE YOU SHOULD SCALE TO 1 MILE RUNS IN ORDER TO FINISH WITHIN THE 50 MIN TIME CAP!

RESULTS FROM 4/26/12

ROW TEAMS AND TIMES!