Sunday 9/11/2011

WOD


Never Forget those who lost their lives on this day, the families who lost their loved ones and a country that was forever changed!  GOD BLESS THE USA!

In Memory of 343 FDNY who died on 9/11/01 let’s get together and honor them by working out.


Teams of 2 complete: (Only one member can work at a time)
100 Pushups
100 situps
100 squats
43 burpees

Then....

800 Meter run.

Thursday 8/11/2011

WOD

Four sets of:

Weighted Pushups x 2-4 reps
Rest 90 seconds
Sled Pull (hand-over-hand)
Rest 90 seconds

and then.....

Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
200 Meter Run
10 Pushups

Get out and RUN