Veterans Day, 11/10

11 Nov 2009, New York, New York, United States --- A U.S. Armed serviceman waves an American flag along 5th Avenue during the Veterans Day parade in New York November 11, 2009. REUTERS/Shannon Stapleton  (UNITED STATES MILITARY ANNIVERSARY) --- Image by © SHANNON STAPLETON/Reuters/Corbis

Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Pause Squats
6 Band Sword Pulls/ side
6 Alt T Push Ups

1 Min Single Leg Flexion each side

Work
“Wade” (35 min cap)
5 Rounds
11 Single Arm DB Snatches (50/30)
12 Single Arm DB Thrusters
11 Weighted Pull Ups* (50/30)

Mobility
1 Min OH Band Stretch/ side
1 Min Death Stretch /side

*Pull Up scaling Options:
– 11 Weighted Pull Ups  (25/15)
– 11 Strict Pull Ups (unweighted)
– 5 Strict Pull Ups (unweighted)
– 11 Kipping Pull Ups (unweighted)
– 11 Ring Rows

Upcoming Events:

– Volunteer Composting & Workout Event, 11/12 

 – CrossFit DC 12th Anniversary Party, 11/17, 6PM  @ U Street Location

Reminders:

 H Street Location will be CLOSED for Crossfit L1 Certification on 11/11 and 11/12, U Street will remain OPEN

– NO EVENING CLASSES, 11/17 @ both H and U Street Locations

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