The Militia Box: WOD 112113

Wednesday, November 20, 2013

WOD 112113

BUY IN
8 Wall To Wall Runs
5 Pushups
6 High Knees
5 Pushups
4 Burpee Sprints
5 Pushups

STRENGTH
Floor Press
5-5-5-5-5
(as heavy as you can each set. first working set will probably be about 80% of PR)

METCON
21-15-9 reps, for time of:
Medicine Ball Clean, 20 lbs
Handstand Push-up

MOBILITY

LAX Ball Pec Smash

No comments:

Post a Comment

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