Wednesday 03.14.12

I'll admit it. After a bout with my first (and hopefully last) winter cold, I am finally back to doing "Annie". She and I have been "on a break" since last Thursday. Let's just say the situps are still going well...

We are looking for teams of 4 to compete at the Warrior Challenge in Iowa City on Saturday, March 31. This kind of event has our name written all over it! The The Warrior Challenge is sponsored by the University of Iowa Veterans Association (UIVA). Teams of four compete in three strongman/military style events including a Tire Flip, Stone Carry, and a Weighted 5k Run. Registration proceeds benefit the UIVA and The Wounded Warrior Project. We need to be registered by March 30. We know you're all capable of getting WCFM to the finish line!

We continue the endurance quest, Warriors. You're in it for the long haul today - 45 minutes - trying to get as many rounds as possible. Remember to breath and find your groove. Just keep chipping away, and don't stop until the clock does. Think how easy the Warrior Challenge will seem after!

WOD

Warm up:

10 burpees

10 ankle to bar

10 good mornings

--

45 minute AMRAP:

Run or Row 250 m

15 thrusters (65/45)

15 pushups

15 knees to elbows

5 (total) rope climbs

**There is a 10 burpee penalty for ever unbroken set 

(e.g., each time you come off the bar from knees to elbows, before 15 reps are done, 

you need to do 10 burpees)