Monday, May 25, 2014

WOD WITH WARRIORS PIC
JOIN US TODAY FOR A WORKOUT AT 9AM AND 10AM. SACRIFICE YOUR SWEAT FOR THOSE WHO HAVE SACRIFICED THEIR LIVES.

JOIN US AFTER MURPH FOR SOME BBQ AND TIME TOGETHER AS A COMMUNITY! PLEASE BRING A SIDE DISH TO SHARE. WE WILL PROVIDE THE BEEF, DOGS AND DRINKS.

9AM- “21 GUN SALUTE”  
(recommended for beginners/intermediate CFers)
The WOD – “21 Guns”
21 minute AMRAP (As many rounds as possible)
*400 meter run
21 pushups
21 box jumps (24”/20”)
15 burpees
9 pull-ups
*500 meter row can be substituted for the run if needed

10:00AM- MEMORIAL DAY MURPH (more experienced CF or can be preformed in teams of 2)
1 MILE RUN.
100 PULL-UPS
200 PUSH-UPS
300  SQUATS
1 MILE RUN.
…IN A 20LB VEST OR BODY ARMOR

 

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