“Super Circuit”

300m loop containing 8 workstations.

5 rounds through the loop

Like many other boxes, we are going to honor the men and women who have served or are serving in our nation’s armed forces. Some of our wives have asked to join in the WOD tonight which I think will be great. It will not be a “heavy” night, but an intense WOD is on the board…

“Murph”

1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

There will be scaling options so don’t get discouraged, show up and put in work to honor our soldiers.

This was a tough partner WOD.

“Keep it Up!”

50 Thrusters per athlete (45 M/ 20 F)
*Hand the bar off as you finish and the last athlete to finish holds the bar while the other athlete loads the walking weight.*
400m walk/ jog holding the barbell, one in front one in back (115 M/ 65 F)
*Put the bar down for the first time!*
25 Situps per athlete
400 walk/jog holding the loaded barbell
25 Pushups per athlete using the bar for hand elevation (done in unison)
25 Pullups per athlete to finish the WOD.

*If the bar touches the ground during the thrusters or 400 m walks, both athlete must complete a 5 burpee penalty.*