Wednesday 06.17.15

For time:
Run 1.5 miles
Then, 4 rounds of:
23 pull-ups (assist as needed)
23 push-ups
23 burpees
*In honor of U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida.


  1. 30:27
    Ran 4 miles so took last mile and half and started wod.
    Sub sit ups for pull ups. No bar
    Burpee to plank.

  2. 29:11
    Did rounds first then ran. Only did
    10 pull-ups per round.

  3. Ran 2 miles

    jumping pull-ups
    full burpees

    A really hot morning made this workout brutal.

  4. OMG how did I get so out of shape???

    39:07, I did sit ups instead of pull ups. I also, did girl push ups.

  5. 41:34
    Split run up into 4 sets as retraining run style
    Jumping band assisted pu

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