pic courtesy of babalu blog.  To all those who serve and those who served before us, thank you for your service.  NOTE:  The Combat PT tent will be on holiday hours today.

WOD:

“Armistice”

AMRAP 11:

11 Power Cleans (135/95)

11 Burpee Over Bar

19 Deadlifts (135/95)

18 Pull ups

pic courtesy of Team RWB.  In Honor of Team RWB’s event, WOD for Warriors, we will perform “Armistice” today in support of the men and women who have server our country.  Never Forget.

Then, 8 Min AFTER the WOD….

S/S/S:

EMOM for 10:

Odd min – 20 Hollow Rocks

Even Min – 11 Bent Over Rows (135/95)

For Hollow Rocks (video courtesy of CrossFit HQ)

For bent over rows (video courtesy of Ashley Horner

Scaling Options:

Bar weight -> as needed (should be weight you can do 15 unbroken PCs when fresh)

Pull Ups -> Buddha Pull Ups

Hollow Rocks -> Legs bent

Cool Down:

Downward Dog – 2 min hold

Roll out Lats – 10 passes per side