Monday 11-12-12

Today we honor our Veterans all across the world. If any of you have Vets or military in your family, as I do, you understand. No matter what anyone’s opinion is on war, freedom isn’t free and we owe what we have in this country to those who sacrificed.


We have footage of the Team WOD. I will┬ádefinitely be posting that one once we view it and clean it up. There wasn’t anyone there that wasn’t pumped! Good Times!

Warm Up: Row 500m, then junk yard dog. Next, perform dynamic movements and stretches of your choice.


Tabata Row
Rest 1 minute
Tabata push press 75#/55#
Rest 1 minute
Tabata back squat 75#/55#
Rest 1 minute
Tabata sledge strikes 10#
Rest 1 minute
Tabata sit ups

Post lowest rep round for each exercise to comments

For those of you that competed Sunday, if any of these exercises are muscle groups you need recovery on, come in and mobilize or we will work on other things. Great job competitors!