Warmup:
PVC Warmup
10 Rounds for time:
Run down the stairs at the west side of the building
10 pushups at the bottom of the stairs
Run to the pullup bars
5 pullups
Run back up the west stairs
10 KBS
10 Squats
Thursday, January 9, 2014
2014-01-09 WOD for Damon Coates
Today's WOD is dedicated to Sergeant Damon Coates, who 11 years ago this evening, was severely injured in the line of duty.
Warmup:
PVC Warmup
10 Rounds for time:
Run down the stairs at the west side of the building
10 pushups at the bottom of the stairs
Run to the pullup bars
5 pullups
Run back up the west stairs
10 KBS
10 Squats
Warmup:
PVC Warmup
10 Rounds for time:
Run down the stairs at the west side of the building
10 pushups at the bottom of the stairs
Run to the pullup bars
5 pullups
Run back up the west stairs
10 KBS
10 Squats
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