WOD Monday November 12th 2018

November 12, 2018

WOD Monday November 12th 2018


A.) Mobility 
:60 seconds couch stretch 
:60 second oh band distraction 
:60 second banded ankle flexion

B.) Warm up: 2 rounds of 
200m row
3 hand stand kickups w: hold
10 push-up s
10 Bb push press
10 single leg rdls 
10 kip swings
10 ring rows
:30 second hollow rock


C.) 5 mins run prep


D.) "21 Guns"
* AMRAP in 21 minutes
* 400 meter Run
* 21 Push-Ups
* 21 Box Jumps (24/20 in)
* 15 Burpees
* 9 Pull-Ups
(Scale reps and movements as necessary)


**US - "to honor our Nation's’ Warriors, past, present and future." The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US' highest display of honor"**


E.) mobilize/cool down row
Have fun, work hard, work smart, work together, get strong, be strong, and #Trusttheprogram
Coach Joshua

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