Monday:  November 11, 2019

A very big thank you to all our vets!

Warm-Up(0:00 – 15:00)
Mobility:  Banded pigeon pose: 2:00/side

3 Rounds,
10 Glue Bridges
10 Good Mornings (PVC, Empty Barbell, Empty Barbell)
10 Kip Swings

Strength(15:00 – 35:00)
Dead Lift:  5×3 (increasing weight across all five sets)

WOD(40:00 – 51:00)

Fitness

“Armistice Light”
AMRAP 11
11 Power Cleans (75/5lbs)
11 Burpees
19 Deadlifts (75/55lbs)
18 Ring Rows

Performance/Competition

“Armistice”
AMRAP 11
11 Power Cleans (135/95lbs)
11 Burpees Over the Bar
19 Deadlifts (135/95lbs)
18 PullUps

Optional Workouts of the Week

Option 1:
500m Row (Let’s see some PRs)

Option 2:
3RDS
12/9 Cal Bike
8 DB Thrusters (50/35)
4 Handstand Pushups