Great job to all of our athletes who completed the 1st Annual Shelly WOD!!  It was a grueling 7 rounds, and in true CrossFit fashion, it was a way for us to pay tribute to a fallen hero.  Thank you to all of our sponsors, venders, volunteers, and of course, the Shellenberger family for your support and efforts to make this incredible event happen!

NEVER FORGET!

Strength:  Thruster

Conditioning:  “Air Force WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

**This is one of our first retest WODs!  Do you remember what your time was previously??**

http://www.southmountaincrossfit.com/12113-air-force-wod/

OHS

OHS

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