Posted: March 16, 2013 in Uncategorized



  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats (to med ball)
  • 1 mile run

You will start with a one mile run and come back to do your pull-ups, push-ups and squats. You can break these up anyway you would like. Once you have completed the 100-200-300 you will finish with a one mile run. This wod is on the longer side so please come early and start to warm up. DON’T BE LATE!



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