Daily WOD

Hero WOD 8:30am

No Yoga

No Lifting


Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
5 Dumbbell Deadlift 75/50
8 Push-press 135/95

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.


  1. Lisa- 10rx
    Todd- 7+3
    Chris- 7*15rx
    Mairs- 7rx
    Nicole- 2+18rx
    Graham- 7rx
    Gary- 5+10rx
    Kimberly- 5+4rx
    Shawn- 11+7rx

Speak Your Mind


↑ Top of Page