Call Us: (541) 912-7513

WOD

10
Nov

WOD

11/11/13

Happy Veteran’s Day!

Strength
5 x 3

  • Weighted /Strict pull-ups

Choose weights. If you can’t do weighted pull-ups, then strict banded pull-ups for modifications.
Conditioning
“Armistice”
9 min AMRAP:

  • 100 m sprint
  • 11 Sit-ups
  • 11 Squats
  • 100 m sprint
  • 22 Sit-ups
  • 22 Squats
  • 100 m sprint
  • 33 Sit-ups
  • 33 Squats
  • ….add 11 reps to the sit-ups and air squats for each additional round

 2 min rest
then…
9 min AMRAP:

  • 100 m sprint
  • 11 Push-ups
  • 11 Box jumps
  • 100 m sprint
  • 22 Push-ups
  • 22 Box jumps
  • 100 m sprint
  • 33 Push-ups
  • 33 Box jumps
  • ….add 11 reps to the push-ups and box jumps for each additional round

L1: 24″/20″   L2: 20″/16″, box push-ups   L3: 16″/12″, knee push-ups
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.
[youtube=http://www.youtube.com/watch?v=AXQdux28jIY]