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Wednesday, July 4, 2018

4 July, 2018 (02:00) | WODs | By: derek

Only one class at 9 am today! Happy 4th of July!!!


Partner up: Run together and divide reps as needed with one athlete working at a time.

For Time:

  • Run 5 miles (w/o Vest) or 3 miles (w/Vest)

Run in 5 minute intervals, stopping after each to perform 50/30 squats and 50/30  push-ups before beginning the next 5 minute run interval. 


Shawn crossfit wod.

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

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