Do you know of the story “300” (Spartans)? A great story where a group of warriors, aware of a suicide mission, battled great odds, holding off the enemy allowing their allies time to Escape. Its a grand story...but everyone dies (all 300+). Our WOD has nothing to do with that, but it is a story of courage. Today’s WOD
”300 Sucka’s”
100 Box Jumps (Rx must do 10 high box)
100 Wall Balls
100 Alt. Dumbell Snatches (R/L=2, 35/50)
FOR TIME!!!
Skill: 5 mins Ab call-outs
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups
OPEN WOD 12.3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - inc
Skill Tabata Dying Bugs Sally Up (65/95) WOD 3 Rounds 2 mins Power Cleans (75/115) 1 min Floor Wipers w/ Bar 2 mins Plate Thrusters (25/45) 1 min Floor Wipers with Plate