20181112

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s