U.S. Navy SEAL Charles Humphrey Keating IV, was killed in action on May 3, 2016 in Iraq during an intense firefight with ISIS Militants. Keating and his fellow SEALs stood their ground and fought like true Americans while partner forces fled the area. With Memorial Day approaching we must never forget... We honor and thank you for your service and sacrifice. Fair winds and following seas!
ROMWOD Class @ 4:30pm
WOD
“Rock Em Sock Em”
On the Minute x 20:
Minute 1 – 20 Abmat Sit-Ups
Minute 2 – 20/15 Calorie Bike
Minute 3 – 50′ Dumbbell Lunge (50’s/35’s)
Minute 4 – 100 Meter Prowler Push (Empty)
Minute 5 – 200 Meter Run
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