Wednesday 03.28.12

Scott does "Cindy" with a 20# weight vest. Bad. Ass.

Well hello hello! 'Tis Hump Day my fellow Warriors and I tell you what - we have DRY FIT shirts in stock and they look AH-MAY-ZING. We have them in men's large, women's medium, and women's small for $20 - cash or check (or win the photo contest). Speaking of the photo contest, I hope you're making your vote count by making your mark on the front bulletin board, liking your favorite in our Facebook album, or commenting on yesterday's post.

We have two teams of Warriors headed to Saturday's University of Iowa Veterans' Association Warrior Challenge in Iowa City, so today will surely get them prepped for world domination! With the tire flips, treat it like a deadlift and you'll get that puppy turning over quickly. Good luck, Warriors, and use all 5 minutes at each station!

WOD

Warm Up:

3 Rounds

5 kipping pullups

10 pushups

15 air squats

scorpion stretch

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5 Minutes per station with 1 minute rest between stations:

#1: Tire flip + jump/step through (Count total reps)

#2: AMRAP - OHS (95/65), 10 burpees (Count total rounds)

#3: Run/Row 400 m (Count total laps)

#4: SBGUs (80/60) (Count total reps)

#5: burpee box jumps (24/20) (Count total reps)