Metcon:
Today we program Hero WOD Chad to raise awareness to veteran suicide: 1,000 box step-ups completed as a team, partner or individual for time. This workout usually takes over an hour. We will have regularly scheduled classes all day at both gyms and we will start fresh clocks 15 minutes into each class time, with the exception of 5:30pm class. The gyms will still close at their regular times, so if you attend the final class be aware that you may not finish before the gym closes.

3 OPTIONS:
1. Slick/Beginner // No rucksack/weight. You pick the height of the step ups (3″ plate-20″).
2. Standard/Intermediate // 30#/20# rucksack (or hold onto a weight). You pick the height of the step ups (3″ plate-20″).
3. Expert // 45# rucksack. Use 20″ box for step-ups.
“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
-Sara Wilkinson

Mobility:
3 min banded hip flexor stretch per side
3 min quad smash per side
3 min glute smash per side
3 min hamstring smash per side