WOD – October 4, 2013

The Vanquish Olympic Lifting Clinic is 2 weeks away!  The price has gone down to $200!  Click here to register now! 

Today is the last day for the Fit Challenge body fat measurements!  Just show up anytime throughout the day at SCCF on Wigwam!  The 30 day Challenge starts next week and our Paleo BBQ is this Satruday!  Click the link above for more details!

Work Out of the Day

“Badger”                                    badger

3 rounds for time of:

30 squat cleans, 95/65lbs

30 pullups

800m run

Post time to beyond the whiteboard.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. 

Metcon Workout

5 rounds for time of:

5 back burpees

10 pushups

20 front squats, 30/20lbs

200m run

Post time to beyond the whiteboard.

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