WOD 1/28/17

METCON

“SED PT Test”

400m Run
45 Swings (55/35)
400m Run
30 Thrusters (95/65)
400m Run
15 Pull Ups
400m Run

This is the PT test the Special Enforcement Detail runs every 6 months. It must be completed in under 15 min. to pass. Give it a go.

ADVANCED

400m Run
45 Swings (70/55)
400m Run
30 Thrusters (135/95)
400m Run
15 Pull Ups (CTB)
400m Run


WotC IV Pictures

Kids – If you have pix from the War of the Centurions competition, can you please burn them to a disk of some sort and get them to Crazy Ivan or the AlleyCat so we can post them for our peeps? I know there were a ton taken and we want to get some out there on the interweb! Thank you!



Some of our RX and Coaches Category ladies at the War of the Centurions IV!

(L-R) Staci, Liz, Gina, Jackie, Geneva, Dao, Shannon and Taylor representing like some serious, fit & attractive bad asses!!