Monday March 13

March 12th, 2017


Autism Speaks Box Rat Fundraiser WOD – Saturday, April 8th from 10am to 1pm.
Open Party (Potluck Dinner) – Saturday, April 8th from 5pm-7pm at FTX and then at Wheaton Bowl from 7pm-??? (See here for all we’ve got going on that day!)
2nd Annual Fire Team Challenge & Fundraiser Competition – Saturday, June 3.

Strength / Skillwork

None today.



Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Women’s weight is 30# DB for Rx, put it in your notes on WODify. Use KB/DB as needed.
3 indoor Laps for Farmer Carry, 2 DBs
1 lap Waiter’s Carry around all the beams, Switch hands and repeat.
Scaled: 25/15# KB or DB



5 Rounds of:

  • 800m Run
  • 20 DB Push-press, 20s/15s
  • 15 Leg Lifts
  • 15 Supermans