The Militia Box: WOD 111913

Monday, November 18, 2013

WOD 111913

BUY IN
3 Rounds
4 High Knees
5 HSPU
6 Hip Extensions

WOD 1
5 Rounds
200m Row
Rest 1 Min
(first 200m is your base line. Try to get the same time for each subsequent 200m. Keep track of the difference and add them together. Person with the most consistent times wins.)

WOD 2
3 rounds for time of:
3 Shoulder Press, 115/75 lbs
6 Push Press, 115/75 lbs
9 Push Jerks, 115/75 lbs
12 Sumo Deadlift High Pulls, 115/75 lbs

CASH OUT

Muscle Up Practice

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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