Saturday, November 11th, 2017

 In W.O.D.

Happy Veterans Day!  Thank you all for your service!

american-flag

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group
Conditioning

In teams of two, as many reps as possible in 20 minutes and 17 seconds of:

11 Power Cleans (135#/95#)
11 Burpees
19 Sit-ups
18 Pull-ups

In honor of Veterans Day, November 11, 1918.

Extra Credit

(1)  Every other minute on the minute for 14 minutes:
2 tempo back squats, 3 sec down, 3 sec pause, drive up.

(2)  12 min amrap of:
30 ft handstand walk
10 ball squats
30 PU
10 Ball Step ups

(3)  Bench Press
6 sets of 2 reps.

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