Happy 4th of July!!!


2 Mile Run

2 Minutes Rest

20 Squat Cleans 135/95

20 Box Jumps 24/20

20 Overhead Walking Lunges 45/25 plate

20 Box Jumps 24/20

20 Squat Cleans 135/95

2 Minutes Rest

2 mile Run

This Hero WOD is in honor of U.S. Army Lieutenant Daren M, Hidalgo, 24 of Waukesha, WI. Lieutenant Hidalgo was assigned 2nd Stryker Cavalry Regiment, based in Vilseck Germany, died on Feb 20, 2011 in Afghanistan from wounds suffered when insurgents attacked his unit with an improvised explosive device. He is survived by his father Jorge, mother Andrea, brother Miles and Jared and sister Carmen.

Mod Key

P: 1 mile run, 95/65, 16/12, 15/10

RX: As Prescribed

C: Wear a weight vest (20/14 lb)


1-3 Sets, Holding Each for 1+ Min Ea Side

Foam Roll Posterior Chain

Couch Stretch