Tire Flips – Too much fun

5 Spots left for the Occupational First Aid Course this Friday!

Today’s Workout:

As you know, we no longer have a “Rest Day”. rather, we’ll be devoting every 4th day to a Benchmark WOD. Usually one of the “Girls”. Every once in while, we’ll throw in one of the heros. That’d be today. Partition the pull-ups, push-ups and squats any way you like.


For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run


Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run



Complete for time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run