A warm thank you to all the veterans that served to preserve our countries freedom. Huge shout out to those gym members who have served or are actively serving; Brian Gustavson, James Kitka, and Ryan Paris. If I missed you on this list please accept my apologies. We salute you guys. Today we WOD to honor your sacrifice!
WARM UP:
750 M. Row
(250 Easy, 250 Mod., 250 Hard)
Then:
2 Rounds
10 Air Squats
10 Push Ups
10 Pass Throughs
20 Sec. Handstand Hold
Then:
Shoulder Mobility
SKILL:
3 x 10 Bar Roll Outs
Pair With:
3 x 10 Glute-Ham Ext.
LIFT:
Push Jerk
3 @ 65%
3 x 3 @ 70%
WOD:
“VETERAN”
20 Back Squats (225/155) (205/135) (185/125) (165/110)
Then:
3 Rounds
30 Mountain Climbers
7 HSPU
Then:
30 Jumping Lunges
POST WOD:
Mobilize & Stretch
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