The Militia Box: 062413

Sunday, June 23, 2013

062413

BUY IN
400m Run
50 Single Jump Ropes
50 Air Squats
3 x 20sec Handstand Holds

WOD 1
2 Min AMRAP
Double Unders

WOD 2
21-15-9
Toes To Bar

Overhead Squat, 95/65 lbs

Box Jump, 24/20 in

CASH OUT

3 x 7 Candle Stick Rolls

Details at GymnasticsWOD

MOBILITY

If you're shoulders are feeling anything like mine after last week we need to spend some time working on our shoulder blades and restoring our overhead position.

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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