The Militia Box: 081213 WOD

Sunday, August 11, 2013

081213 WOD

BUY IN
Row 600m
-- then --
2 rounds
15 air squats w/ 1 sec pause at the bottom
5 hand stand pushups

STRENGTH
Front Squat
3-3-3-3-3 at least 80%

METCON
3 Rounds
200m Run
20 Thrusters 75/55

CASHOUT
Quad Barbell Smash 2 min each leg
Couch Stretch 2 min each leg

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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