HERO WOD TODAY!

Hey everybody,

If you're interested in joining, some of us are going to be getting together in Wes Brown at 1400 to do Arnie. We'd love to have you guys out there!

(Maybe we'll do a little after as well)

-Ben H

New Threads for Summer Time!

Hey everybody,

One of our Shipmates, Mike Brant (5th Co) is one of the starters of a company called MetCon Apparel, and has offered us a 20% discount on anything on the site! Go check out the site at http://www.metconapparel.com/ and see if there's anything you like!
If you find anything you like, email Mike at michael.allen.brant@gmail.com instead of purchasing it on the site. He'll get it to you with no shipping and with that discount.

BTW the fabric of these shirts are SO SOFT and don't cling to you like cotton...perfect to do a nice summer time WOD.

-Ben

Hero WOD Sunday 6 MAY 12

Hey everyone! Hero WOD Sunday is on! Hope to see you out there at 1400! Should be a good one today.

-Ben H

FRIDAY 120504

Five rounds for time of:

400m Run
15 HSPUs
15 Pull-ups

if you need to, do this with a buddy and have them hold your feet and help you out with the HSPUs.

post your time to comments.

THURSDAY 120503

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring Dips or regular Dips

Post time to comments.

WEDNESDAY 120502

Time for one of the girls....

"Barbara"

Five Rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3 minutes between each round. Push as hard as you can during each round. 

post time of each round to comments.