WOD Sat July 28, 2018

Nick and Ryan

2 laps kettlebell farmer’s carry, followed by:

5 strict pullups
7 box jumps
7 deadlifts (155/105)
6 front squats (155/105)
3 shoulder to overhead (155/105)
9 burpees

5 rounds

This is the 5th Annual Nick and Ryan Hero workout, done to honor fallen Rapid City Police Officers Nick Armstrong and Ryan McCandless, who were killed in the line of duty in 2011. Please join us to pay tribute to these men who gave everything to keep us safe, and to honor all law enforcement officers for their service.

Heats begin at 9am. This workout is difficult but can be modified so that everyone is able to do it safely. BHCF will have trainers available to help instruct those unfamiliar with the movements in the workout. Everyone is welcome, and no one should feel intimidated by the workout. Please join us to honor Nick and Ryan.