Veteran's Day November 11, 2014

November 11, 2014

Two of CFHP's finest veterans.  Thanks to all servicemen and women for their commitment to our country and each other.  

 

Thank a Veteran today!

Warm-up: Achilles, shoulders, and hip focus

Iso/Stab: post wod max time weighted plank

Gymnastics:

Strength:

Skill Transfer/Oly: 3 position pause snatch pulls (shins, knees, hips)  x 5

WOD:

ARMISTICE

9 minute AMRAP
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 to the sit-ups and air squats for each additional round

2-minute rest and reflection followed by 

 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

 

 

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