KILO BLOG

April 10, 2019

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Spring cleaning SALE – ALL tees and tanks are $10 this month!

Today we’re doing a SUPERHERO WOD! We’re doing this in support of a very special superhero, Parker Kneeland. Parker’s parents – Josh & Amber – are both members at Kilo in Cedar Falls. Parker underwent surgery last week to remove a brain tumor. You can read more about Parker here.

RX: Super Hero WOD: 4min. clock on each of the following movements. With remaining time complete max reps Wallballs(14/20) 19/10′. Each 4min clock starts immediately. “Iron Man” WOD: 400m run. “Superman” WOD: 50 Burpees. “Captain America” WOD: 30 Power Snatches(30/40). “Spiderman” WOD: 25 Strict Pull Ups. “Hulk” WOD: 25 SHSPU. “Black Panther” WOD: 50 Thrusters.

Gold: Super Hero WOD: 4min. clock on each of the following movements. With remaining time complete max reps Wallballs(14/20) 19/10′. Each 4min clock starts immediately. “Iron Man” WOD: 400m run. “Superman” WOD: 50 Burpees. “Captain America” WOD: 30 Power Snatches(30/40). “Spiderman” WOD: 25 Strict Pull Ups. “Hulk” WOD: 25 SHSPU. “Black Panther” WOD: 50 Thrusters.

Silver: Super Hero WOD: 4min. clock on each of the following movements. With remaining time complete max reps Wallballs(14/20) 19/10′. Each 4min clock starts immediately. “Iron Man” WOD: 400m run. “Superman” WOD: 50 Burpees. “Captain America” WOD: 30 Power Snatches(30/40). “Spiderman” WOD: 25 Strict Pull Ups. “Hulk” WOD: 25 SHSPU. “Black Panther” WOD: 50 Thrusters.

Bronze: Super Hero WOD: 4min. clock on each of the following movements. With remaining time complete max reps Wallballs(14/20) 19/10′. Each 4min clock starts immediately. “Iron Man” WOD: 400m run. “Superman” WOD: 50 Burpees. “Captain America” WOD: 30 Power Snatches(30/40). “Spiderman” WOD: 25 Strict Pull Ups. “Hulk” WOD: 25 SHSPU. “Black Panther” WOD: 50 Thrusters.