WOD for Sunday September 11, 2016

As a proud American, of course I want to honor those who served, those who suffered loss, and those who were lost during the 9/11 attacks. Obviously that means today we will be doing Murph!!

1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run

This WOD will take the entire time, so get some stretching in when you get to class. See you guys tomorrow at 6 pm on the field!!

WOD for Wednesday September 7, 2016

Warm up:
Plank ladder

WOD: Many mini AMRAPs
5 min AMRAP, 2 min rest between
10 push ups/ 10 Thrusters
10 pull ups/ 10 T2B
10 lunges/ 10 dips
10 squats/ 10 burpees
10 sit ups/ 10 box jumps

See you guys tomorrow at 5 pm in the cardio room!!

P.S. I will be announcing the winning shirt in class tomorrow and I’ll get an order form posted ASAP.