“21 Guns” — Memorial Day WOD
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation’s Warriors, past, present, and future.
This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.
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S/S/S:
Prep for…
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WOD:
Red White and Blue WOD….21 GUNS
21 minute AMRAP
400M RUN
21 PUSHUPS
21 BOX JUMPS
15 BURPEES
9 PULL-UPS
Post rounds to comments/ LogWOD
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Xtra:
3×10 candle stick to pistol (5 ea leg)
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Homework (done on your own outside of class):
Roll out/mash anything that hurts – 10 minutes
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CrossFit Team Offutt Tactical Fitness 