Saturday 09.14.13

Tough Mudder St. Louis, here we come!

Our WCFM Team of Warriors, "Nut Up or Shut Up," participates in Tough Mudder St. Louis today. Let's hope no one takes home any souvenirs more serious than muscle soreness!

Saturday Funday where you choose the WOD!

Chase your weakness, y'all. You never know when a "No Band" Rule might go back into effect...

WOD Choices

#1

15 over-the-box burpees

15 hang squat clean (115/85)

15 OTB burpees

15 front squat (115/85)

15 OTB burpees

15 push jerk (115/85)

15 OTB burpees

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#2

21-15-9 reps of

KB Hang squat clean (53/35)

Handstand push-ups

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#3

"Roney"

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

4 Rounds

Run 200 m

11 thrusters (135/95)

Run 200 m

11 push press (135/95)

Run 200 m

11 bench press (135/95)

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#4

3 Rounds

Row 500 m

12 deadifts (bodyweight)

21 box jumps (20")

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#5

Practice for Festivus

See WODs here.