WOD - FRIDAY, AUGUST 24TH 2012

* SIGN UP FOR LURONG LIFE CHALLENGE - WE TALKED ABOUT THIS IN CLASS TODAY, LOTS OF AWESOME PRIZES!!  IF YOU ARE COMING IN AND BUSTING YOUR ASS, MAKE SURE YOU ARE EATING RIGHT AS WELL.  "YOU CAN'T OUT TRAIN A SHITTY DIET"

** YES PART OF THE WOD TOMORROW IS A 5K RUN.  REMEMBER HERO WODS ARE SPECIAL DAYS TO SACRIFICE A LITTLE BIT OF HARD WORK, FOR WHAT OUR MILITARY, LAW ENFORCEMENT AND FIREFIGHTERS DO EVERYDAY TO KEEP US SAFE!

*** THE GARAGE GAMES - BATTLE FOR LONG ISLAND IS THIS WEEKEND IN HAUPPAUGE! WE HAVE 12 PEOPLE COMPETING THIS WEEKEND AND IT WOULD BE GREAT TO COME OUT AND SUPPORT THE KOB FAM.  

WARM-UP
200M RUN
10 BURPEES
10 STRICT T2B
DYNAMIC STRETCHES

WOD
"SEVERIN"

FOR TIME:

50 STRICT PULLUPS

100 HAND RELEASE PUSHUPS

5K RUN (RIVERSIDE AVE AND BACK IS 3.17)

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

RESULTS FROM 8/23/12