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WOD Monday November 12th 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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