Memorial Day: Hero WOD (Murph: postponed to July 4th)
Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) – 6:30PM (M&W only Open to the public!) – Saturday 9:30am (CFIS Members) – Sunday 9:30am (Open to the Public!)
WOD Review then warm-up all together:
Warm-up
2 min AMRAP (easy pace through)
Inchworm walkout
1 step to Spiderman/side
1 down dog
Inchworm back
3 pausing air squats
WOD
“Loredo”: 6 Rounds for time of:
24 Air squats
24 Pushups
24 Fwd Walking lunge steps
400m Run (Mod: 500m row, 1 min jog/walkout – turn back)
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.
Post WOD Stretch
@30 sec each
Child’s pose
Side quad stretch
Pigeon str
Seated shoulder extension stretch
