WOD-erous Saturday!

WOD 1: Strength-Based

Complete 4 Rounds

Each Round Consists of 6 Cycles Of The Following:

1 Hang Power Clean

2 Thrusters

3 Lunges L (In Place)

3 Lunges R (In Place)

* Rest as needed (2-3 minutes) between rounds.

* You will perform the lunges in the front rack position.

* Your goal is to gradually add weight each round, until you reach a load that only allows you to cycle through those movements 6 times.

* Dropping the bar after lunging is permitted/recommended (have awareness of those around you).

WOD 2: Metcon & Hero WOD

"Daniel"

For Time:

50 Pull-Ups

400m Run

21 Thrusters (95/75)

800m Run

21 Thrusters (95/75)

400m Run

50 Pull-Ups

WOD 3: "Disposable Heroes WOD" (From Brad McKee)

5 Rounds For Time Of:

400m Run

40m Walking Lunge

25 Knees To Elbow

25 Push-Ups (Game Style)

25 Burpee Pull-Ups

*WOD developed by Brad McKee for the Disposable Heroes Project (an awesome cause for wounded veterans).

*Watch the video below - it'll tell you all about it, and likely get you pumped to go push yourself! You'll see one of our members at the end of the video pushing hard to finish this a**kicker of a WOD.

*Multiple scaled versions of this will be posted for those who want to challenge themselves. If doing this WOD, it is recommended you only do this one or maybe the strength WOD as well, but not "Daniel".
* Rowing can be substituted for running in any WOD due to rain or cool weather (athletes' choice).

http://player.vimeo.com/video/19639478" 



Today is big Joe's birthday.  He loves burpees.  So if you see him around, make sure to give him a couple.