The Militia Box: WOD 082813

Tuesday, August 27, 2013

WOD 082813

BUY IN
Run 400m
20 Air Squats
15 Situps
10 Hip Extensions
5 Pull ups

WOD 1
Deadlift
Find your 3 Rep Max (record the weight for the competition)

WOD 2
CrossFit Baseline (record your time for the competition)

Row 500m
40 Air Squats
30 Situps
20 Pushups
10 Pullups

CASH OUT
Hamstring Tack and Stretch

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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