WOD-October 16th

Warm Up
Coaches Warm Up

CORE WOD
Plank Up & downs
Superman’s
Increasing by 2 reps every RD for 6 mins.

“Feeks”
2-4-6-8-10-12-14-16 Reps For Time:
100 meter Sprint
Dumbbell Clusters 35/50 RX 50/70 RX+
Start with 2 shuttle sprints and 2 dumbbell “clusters” (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed.

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.