For Time:

Row 500 Meters
30 Hang Power Clean
50 Wallball Shots

Rest as needed then,

For Time:

Row 250 Meters
15 Hang Power Clean
25 Wallball Shots

Note: This is a potent stimulus!  Weight on the Hang Power Clean is up to 135lb. for men and 95lb. for women. Wallball weight is 20lb. for men and 14lb. for women. Wallball height for men is 10 feet women is 8 feet. Your goal on the second round is to be faster than your first round time, divided in half.

Graham Ward – Warrior Spirit Award


Congratulations to Graham Ward on receiving the Warrior Spirit Award. Graham will soon be departing for US Air Force Basic Combat Training, and then onto the advanced training and qualifications  in Special Operations. Graham has been training extremely hard, and has prepared his mind, body and spirit for the challenge and adventure that awaits. We wish Graham the best, and keep him in our thoughts and prayers.


Graham Ward receives the Warrior Spirit Award [video]


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