Come join us in the benefit WOD for Tulsa Fire Dept Captain Tim Marcotte.
WOD will be throughout the morning, 0900-1300.
Conditioning WOD 1:
Benefit WOD
“Marcotte”
Complete as many rounds and reps as possible in 5 minutes of:
100m Run
10 Box Overs (20″)
10 Kettlebell Swings (35)
For Score
…Rest 9:00
Conditioning WOD 2:
“Running Man Dance”
200 Singles
50 Sit-ups
150 Speed Skips
25 V-ups
100 Double Unders
25 Back Extensions
150 Speed Skips
50 Army Rowers
200 Singles
For Time
Compare to Saturday, 23 March 2013
Flexibility:
20 Side Leg Swings on each leg
Hold Pancake Split for 2 minutes
20 Front Leg Swings each leg
Hold Pike Stretch for 2 minutes
Post score, time, and experiences to comments
Had a great turnout for the benefit! Over 50 people came to WOD.
MPCF Benefit:
4 rds at 20″/2 pood
MPCF WOD 2:
No idea. a new potential client came in and i talked a few minutes with him. Rhonda was nice enough to “wait” for me.
Heavy Steel WOD:
Around 5:00. Tried to do this between people showing up, not fully successful. 🙂