The Militia Box: 111113 WOD

Sunday, November 10, 2013

111113 WOD

Remember our Troops. It's Veterans Day.

BUY IN
2 High Knees
2 Toy Soldiers
2 Burpee Sprints (drop to your belly and then as you come up sprint to the other side of the gym. walk back)
10 Inch Worm Pushups
10 Ring Rows
2 x 30 sec Samson Stretch

METCON
Tabata Something Else
Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Score is the total reps performed in all of the intervals.

CASH OUT
5 Candle Stick Rolls
5 Skin the Cats

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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