The Militia Box: WOD 091013

Monday, September 9, 2013

WOD 091013

Buy In
Row 500M
3 Rounds
10 Pass Throughs
10 OH squats w/ PVC pipe
10 Push Ups
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WOD
2 Rounds
Run 400M
10 Front Squats 95/65
Run 400M
10 Overhead Squats 95/65
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Cash out
2 Minute Couch stretch on each leg
LAX ball beneath scapula on floor/arm rotation
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There will not be Yoga this Thursday. It will resume as usual next Thursday.

1 comment:

UnknownSeptember 10, 2013 at 11:30 AM
Chad 12:02
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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