WOD – September 11, 2015

Good luck to Team SCCF at the Granite Games today in St. Cloud Minnesota!  Watch them compete live at –

Wod and Basics today at 5am, 6am, 10am, noon, 430pm, 530pm, and 630pm!

Work Out of the Day


“René”Hero-Rene (954x1280)

7 rounds for time of:
400m run
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Post time to beyond the whiteboard.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.



In teams of 2,

7 rounds for time of:
400m run
21 walking lunges
15 pull-ups
9 burpees

One athlete works while the other rests.  Post time to beyond the whiteboard.


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