7/1 - Heroine Friday and Happy Birthday Scott!

Happy Birthday Scott! We hope your special day is fun of love, laughter and perhaps some burpees!
Today's Workout 
Hildy
For time:

Level I
​50 calorie row 
35 thrusters 45/35# 
25 strict banded pull-ups
35 wall balls 12/8#
50 calorie row

Level II
100 calorie row
75 thrusters 45/35#
50 pull-ups
75 wall balls 20/14#
100 calorie row

As Prescribed 
With a 20lb weight vest or body armor
100 calorie row
75 thrusters 45/35#
50 pull-ups
75 wall balls 20/14#
100 calorie row

Today we begin our Independence Weekend celebration of heroines. We start today with Hildy in honor of Army Spc. Hilda Clayton, 22, of Augusta, Georgia. Spc. Clayton died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. She was assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, and was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.

Tomorrow we are honoring White. Join us at 9am. 

WOD Notes
Level I - Spend no more than 6 minutes on the row or decrease the calories. Ensure at least 5 consecutive reps of the thruster can be accomplished during every set or decrease load. The spine should remain neutral throughout the entire movement. Think about squeezing the belly, especially when the bar is overhead. For the pull-ups, find a band resistance that allows 3-5 consecutive reps. The wall balls should be completed within 3 minutes or decrease the number of reps. Aim to complete this workout within 25 minutes. Keeping a steady pace, even if moving slowly, is a great way to approach this workout. 
Level II - Execute this workout as Rx without the 20-lb. vest or body armor. If unable to execute at least 10 consecutive reps per exercise, decrease reps. Spend no more than 8 minutes on each row attempt. Aim to complete this workout within 30 minutes. If able to meet the time domain with Rx reps, execute this workout with a vest in the future.