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.




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….


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

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