The Militia Box: 120913 WOD

Sunday, December 8, 2013

120913 WOD

BUY IN
Row 500m
2 High Knees
20 Air Squats
2 Toy Soildiers
20 windmills
Hip Stretches

Work up to heavy 5 rep for the overhead squat

STRENGTH
Overhead Squat
5-5-5
As heavy as you can each set

METCON
4 Rounds
Row 200m
15 Ring Dips

CASHOUT
3 x 45 sec weighted plank

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