WOD 4.16.18

By admin 0

Upcoming Events

ERG Rowing Seminar!!!

at Max Kane Health & Fitness Flowery Branch

Saturday 21st of April 


See the details on FaceBook! 

Workout of the Day 4.16.18

MetCon / Work

Jared Van Aalst | Age 34 | Laconia, New Hampshire

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Level 3

4 Rounds for time of:

800m- Run

40- Pull-ups

70- Push ups

30min Time Cap

Level 2

4 Rounds for time of:

400m- Run

40- Jumping Pull-ups

70- Knee Push ups

30min Time Cap

Level 1

4 Rounds for time of:

200m- Run

30- Ring Rows

50- Knee Push ups

30min Time Cap

author: admin

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