The Militia Box: 070313

Tuesday, July 2, 2013

070313

BUY IN
Run, 800 m
-- then --
3 rounds of:
5 Handstand Push-ups
10 Sit-ups
15 Mt. Climbers

WOD 1

6 min AMRAP
10 Burpees onto Plate
20 Air Squats

WOD 2

3-3-3-3-3-3-3

Overhead Squat

Go as heavy as possible on each set

CASH OUT

4 x1 min

Weighted Plank Hold
THERE WILL BE NO TRAINERS ON THURSDAY OR FRIDAY DUE TO THE INDEPENDENCE DAY HOLIDAY. But, we will be having a 1:30 WOD on Saturday and Sunday.
Also, Tuesday at 1:30 we will be doing Yoga. Bring your yoga mat and join us.
Welcome to The Box Kelsey, Megan and Conrad!!!
Have a great 4th everyone!!!

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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