WOD 10.08.18

Three sets of:
Goblet Squat x 10-12 reps
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm
Rest 45 seconds
Reverse Snow Angels x 10-12 reps
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds


3 Rounds of…

With a 2-minute running clock, perform the following

15/10 Calorie Assault Bike or Row 250 Meters
With the remaining time complete max reps of Air Squats

Rest 2 minutes between sets

Hero Saturday, Wilmot 10.06.18


6 Round

50 Air Squats

25 Ring Dips

Colin Wilmot

Canadian Forces Pvt. Colin Wilmot, 24, of Fredericton, Nebraska, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008, from wounds suffered when an explosive device detonated near him in the Panjwaii District of Afghanistan.

He is survived by his fiancee, Laura; father, Eric Craig; and sister, Kathleen.

First posted May 20, 2011