Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 chin ups

10 abmat sit ups

10 good mornings

10 squats

5 inch worms

Deadlift   5 X 5


Run 1 mile AFAHP

30  deadlift (205/155)

40 KBS (53/35)

50 wall balls (20/14)

60 abmat sit ups

70 lunge ste[s

80 sledge hammer swings (16/10)

20 minute cap.

Post mile time and max points.


We are doing today's WOD in memory of the 32 Virginia Tech Students who were murderd on 16APRIL2007.  The names of the victims are:

Ryan Clark, Emily Hilscher, Minal Panchal, GV Loganathan, Jarrett Lane, Brian Bluhm, Matthew Gwaltney, Jeremy Herbstritt, Partahi Lumbantoruan, Daniel O'Neil, Juan Ortiz, Julia Pryde, Waleed Shaalan, Jamie Bishop, Lauren McCain, Michael Pohle JR, Maxine Turner, Nicole White, Liviu Librescu,Jocelyne Couture-Nowak, Ross Alameddine, Austin Cloyd, Daniel Perez Cueva, Caitlin Hammaren, Rachael Hill, Matthew La Porte, Henry Lee, Erin Peterson, Mary Karen Read, Reema Samaha, Leslie Sherman, Kevin Granata. 

In addition to those who were killed, another 17 students were injured in the attack.