06-12-2019 "Hero Donny"

Starting July 1st through August we no longer have 6:30pm class
Olympic Lifting will be suspended through the summer.

Strength:
20 rep series
Back Squat
Minus 75lbs off your 5 rep max
or
repeat a missed lift and record it.

Metcon:
21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155 lbs
Burpee

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Annie Malone