Wednesday

Warm Up:
3 Rounds
Run 200
10 Wall Balls (14/10#)
10 Jump Pull Ups


WOD:

Hero WOD "Harper"

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
15 Power cleans, (135/95#)
21 squats
400-meter run with a 45/25-lb. plate



Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Holiday Schedule:

Wednesday December 30th 8am 11:30a 4,5,6pm Only 

New Year’s Eve 8am Run down in Long Beach! 

(Run starts where the Turkey Trot take place, by LB dog beach. Distance is up to you we will all start together and you can turn around whenever! Run, walk, bike, skate; Bring the family!) 

December 31-January 3rd Recoil is Closed