11/11 WOD(s): Veteran’s Day!

11
Nov

11/11 WOD(s): Veteran’s Day!

Our AM group did the following:

Individual Warm-up: 20-butterfly pull-ups

Strength: Squat 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: 400m run, 21-15-9 of Thrusters and Hand Stand Push-Ups, 400m run

RX: 95/65 L-2: 75 / 55, L-1: 35 / stink bugs

The PM group travelled to CF Milwaukee for the WOD for Warriors WOD:

11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams 

1- Burpees
2- Tuck Jumps
3- HSPU – buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman’s carry