Workout of the Day 12/9/2016 – Friday


A. Maintenance
EMOM 10:
0: 20-30s L-Sit
1: 30s Passive Hang

hero-hildaB. Met-Con
For Time:
100 Calorie Row
75 Thrusters (45/33)
50 Pull-Ups
75 Wall Balls (20#/14#)
100 Calorie Row

If a rower is unavailable, do 1 burpee for every calorie until a rower becomes available.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.