The Militia Box: WOD 010913

Tuesday, January 8, 2013

WOD 010913

2 Rounds
Sprint Row 100M

3 Rounds
Wendler Deadlift
take 90% of your 1 rep max
do 5X65% of the 90%
5X75%
max reps at 85%
10 Hip extensions
Sorry I was sick Militants. I promise I won't be sick anymore. Being sick is dumb.

1 comment:

Doug KernJanuary 10, 2013 at 8:52 PM
17.3 clayton 295/11
18.7 jeff 220/7
23.7 whitney 175/6
22.5 rona 170/4
22 bridgett 150/5
22 rachel 200/8
22 hal 230
rox 125/5
21 jessica 170/5
19 vanessa 235
16 brad 315
20 dallas 170
25 niki 100
18 ray 295/21
16.7 chad 265
17.5 josh 300
16.9 ryanW 300
18.7 brody 220/5
22.1 kathy 175
22 jacob 195
23 jordan 165
20 megan 190
16.6 derek 350/5
25 peggy 210
ReplyDelete
Replies

Add comment

Wow what a year so far! Some of you might remember the shape you were in when you arrived at the Box. We've seen inches lost, muscle gained and lifestyles changed. Accomplishments are coming at a rapid pace and we hear almost daily that Dr.s are at a loss as to why you don't need that prescription any longer. We know why. It's called blood, sweat and drive. Every last one of you have made us so proud. We've recently added a large group of teenagers that remind me every day what childhood is all about. Remember when we ALL used to swing on the monkey bars and play chase. It's refreshing to see from young kids to elderly (no offense Ray) competing for times in arguably the toughest game on earth. You have become a part of the Kern Clan and you have given us the inspiration we need to continue to make this place that much better.
So when someone ask you what it means to be a "Militant", make them run 400 meters with 50 burpees at the end for the privilege of that information. Nothing in life is free.
DUG