Friday, November 11, 2016

 In WOD

Warm Up:  Complete 3 Rounds

10 Box Jumps

10 KettleBell Swings

3 Hand Stand Push Ups

10 Frankensteins

Weightlifting:  Front Squats

Take as much time as needed to build to a 1 Rep Max (15-20 Min.)

Strength:  One Arm Dumbbell Row

2 X 10 @ 45/35 Each Side

Gymnastics:  Max Effort Hand Stand Holds

WOD:  Veterans Day Hero WOD “Armistice”

9 Minute AMRAP of

100 Meter Sprint

11 Sit Ups

11 Air Squats

100 Meter Sprint

22 Sit Ups

22 Air Squats

100 Meter Sprint

33 Sit Ups

33 Air Squats

*add 11 Reps per round until time expires

-then- 2 Minutes Rest

Followed By 9 Minute AMRAP of

100 Meter Sprint

11 Push Ups

11 Box Jumps 24/20

100 Meter Sprint

22 Push Ups

22 Box Jumps

100 Meter Sprint

33 Push Ups

33 Box Jumps

*add 11 Reps per round until time expires

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