A
Back squat 10-10-10
B
10 thrusters light to modereate
10 summo deadlift high pull
30 double-unders
AMRAP 10 minutes
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Jeanine

A
strict pull-ups – 3 sets (8-12) band or weight as necessary
GHD sit-ups 3 sets
B
bike 50/40 calories
for time
ski 50/40 calories
for time
row 50/40 calories
for time
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Graham

5 DB deadlifts
10 DB burpee (burpee with DB in hands the whole time)
10 DB push-ups
run 400m
5 rounds for time, and DB’s used
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Saturday, November 11th is Veterans Day – come help us celebrate

What is WOD for Warriors?
WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs. 

A
2 hang snatch + 1 overhead squat
B
20 steps Overhead walking lunge with a plate
20 ab-mat sit-ups
2 rounds
20 walking lunge with plate at chest
20 knees to elbows
2 rounds
for total time
C
overhead band distraction +
LAX ball to shoulder
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A

Front squat 3-3-3

B
As many rounds as possible in 3 minutes
10 front squats 95/65
10 burpees 
3 minute rest
As many rounds as possible in 3 minutes
6 front squats 
6 burpees 
3 minute rest
As many rounds as possible in 3 minutes
4 front squats 
4 burpees

*score each AMRAP separately

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Spencer

A.
bench press – work to heavy single

B.
10 bench press @ 60% of single for the day
row 500m
5 rounds for time

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Chris