Saturday 20140524 0900

Posted: May 23, 2014 by ladygrape01 in Uncategorized

21guns

“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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Please note there will only be one class on Monday at 10:00am for Memorial Day.

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