Since we didn’t get to do a Veteran’s Day specific wod Monday the 12th we will be honoring our veterans today with this cool wod. Feel free to wear something patriotic.

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup

40’ bear crawl

40’ crab walk, High hips, straight arms, and hands point out away from your body.

20 KB snatches, 10 each arm

15 push ups

10 ring rows

5 hang cleans+5 power cleans from ground with lightly loaded bar.

Workout warmup:

On the 2 min:

Bench press, sets of 5-5-3-3-3. Start at 70-75% on the sets of 5, then 85% on 1st set of 3. Add weight if you can for a heavy triple.

Workout:

Armistice

AMRAP in 11 minutes

• 11 Power Cleans (135/95 lb)

• 11 Burpees Over the Bar

• 19 Deadlifts (135/95 lb)

• 18 Wall balls or Pullups. If you did Monday wod do the wallballs, if you missed Monday do PU’s.

• Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
  
  The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

Endurance:

16 min AMRAP

• 10 reverse lunges

• 10 Burpee box jumps

• 20 KB Snatches, 20/12kg (10 each arm)

• 20 Wall balls

• 200 m row

Lift:

4 rounds of:

7 seated DB or KB press

Skill:

4 rounds of

10 ring dips

10-15 GHD situps