2
Nov
TROP ANNIVERSARY WOD
Announcements
Please come to our Metropolis Fitness Anniversary/Marathon Party on Sunday right after the WOD! Beer, pizza and other delicious snacks will be served. (There is no open gym. Partying only!)
Metropolis Fitness – WOD
Forrest (Time)
3 rounds for time:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
In honor of U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, was killed October 26th, 2009
To learn more about Forrest click here
Intermediate:
3 rounds for time:
10 kip-up L-pull-ups
20 Toes to bar
30 Burpees
Run 800 meters
Beginner:
3 rounds for time:
10 banded pull-ups
15 hanging leg-raises
20 burpees
Run 400 meters
The hanging leg raise: https://m.youtube.com/watch?v=ttdkm6ESUjI