0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-44:00 WOD
44:00-50:00 Wall Challenge
50:00-55:00 Wall Challenge
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Child’s Pose
Iron Crosses
Lying Hamstring Stretch
Lying Quad Stretch
WOD Prep
2-3 Rounds
6 Burpees
6 Toes to Bar
10/8 Calorie Row
6 Single DB Overhead Lunges
WOD:
“We Salute You”
AMRAP 24:
11 Burpees
11 Toes to Bar
19 Calorie Row
18 Single DB Overhead Lunges @50/35
PACE GOAL: 6-8 Rounds
FOCUS:
Honor and remember our Veterans, 11/11/1918 is when World War I ended on the 11th hour of the 11th day of the 11th month, it became known as Armistice Day, then became a recognized National Holiday on June 1st of 1954.
STRATEGY:
Steady pace on the burpees
No more than 2 sets on the T2B throughout
1:15 or less on the Row
Switch hands when needed on the lunges
PARTNER OPTION:
If you would rather this be a partner workout, then it stays the same, they just split reps as needed
BEGINNER: Up Downs, Lying Straight Leg Raises, 25/15 and/or partner the workout
SCALED: Hanging Straight Leg Raises, 35/20 and/or partner the workout
Rx+: 70/50
COMP: T2B must be unbroken, Double DB Overhead Lunges @50/35
Wall Challenge
Max MB Wall Sit Rotations in 5 minutes (VIDEO)