Friday November 11th

Workout of the day

9:00am and 11:00am:

Training:
Deadlift 3 x 5

WOD:
7 rounds for time:
7 DB Thrusters (45/30lbs)
7 Burpee box jumps (24/20")

5:00pm:

"WOD for Warriors"

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 (135/95lbs)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry

A two person team will have one member working at all times.  #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth.  Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc.  The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

Post WOD:

Paleo Potluck Thanksgiving Celebration begins!

 

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Casey

Christian

 

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