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On May 9th we will perform “Dan”, a workout created by Coach Alex Rollin, which is dedicated to the victims of the Nepal earthquake.

Doing the workout is already enough to show support, but if you would like to contribute to a charity, here are some that we have in mind:
www.redcross.org/
www.unicef.org/
https://www.crowdrise.com/CelebratingDan

Workout of the day for Saturday, May 9th, 2015:
‘Dan’

In pairs, perform each THREE MIN AMRAPs with ONE MIN rest between each
“Base camp”
3 min amrap
Max distance sled push (moderate weight)

“Camp 1”
3 min amrap
Max distance partner carry (run with partner on back)

“Camp 2”
3 min amrap
Max lunges 95# (bar on back) (1 person works at a time)

“Camp 3”
3 min amrap
Max KB Swing 53/35-lb (1 person works at a time)

“Camp 4”
3 min amrap
Max rope climbs 3 min (1 person works at a time) (sub 3 strict pull-ups/climb, or 15 second chin-up hold)

“Summit”
3 min amrap
Max burpees (1 person works at a time)

*AMRAP’s can be completed in any order but everyone must ‘summit’ together.

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