WOD – February 20, 2013

Diet challenge body fat measurements are this Saturday!  Sign up sheet is at the front desk!

Work Out of the Day

“Small”

3 rounds for time of:

1000m row

50 burpees 

50 box jumps, 24/20″

800m run

Post time to beyond the whiteboard.

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

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Metcon Workout

As many rounds as possible in 25 minutes of: 

200m run

15 box jumps, 20″

15 burpees

Post time to beyond the whiteboard.

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