WOD: 7.4.14



“Perseverance and spirit have done wonders in all ages.” 

― George Washington




50 Walking Lunge Steps
25 Chest to Bar Pull-ups
50 Box Jumps, (24/20-inch box)
25 Triple-unders
50 Back Extensions
25 Ring Dips
50 Knees to Elbows
25 Wallball “2-fer-1s”, (20/14-pound ball)
50 Sit-ups
15 foot Rope climb, 5 ascents
For time
U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his parents Bette and John, and brother Alex.


Movement Demo – Wall Ball 2 For 1