Events for December 2022

Tuesday, 11/10
November 9, 2015
Thursday, 11/12
November 11, 2015
Happy Veteran’s Day
“In the beginning of a change, the patriot is a scarce man, and brave, and hated and scorned.
When his cause succeeds, the timid join him, for then it costs nothing to be a patriot.” — Mark Twain

IMG_0649

Warm-Up
4 Rounds of
16 Jumping Jacks
8 Band Good Mornings
4 Alt Plank to Side Star
8 Supine Scorpions

Met-Con
On a 24 Min Clock, complete:

AMRAP in 4 Min (0-4:00)
10 Box Jumps
15 Push-ups

REST 1 min

AMRAP in 4 Min (5:00-9:00)
10 KB Swings
15 Ab Mat Sit-Ups

REST 1 min

AMRAP in 3 Min (10:00-13:00)
10 Box Jumps
15 Push-ups

REST 1 min

AMRAP in 3 Min (14:00-17:00)
10 KB Swings
15 Ab Mat Sit-Ups

REST 1 min

AMRAP in 2 Min (18:00-20:00)
10 Box Jumps
15 Push-ups

REST 1 min

AMRAP in 2 Min (21:00-23:00)
10 KB Swings
15 Ab Mat Sit-Ups

Cool Down
Band Hamstring series (3min/side, 1min/position)

2 Comments

  1. Viv says:

    How about a Hero WOD in honor of Veterans Day next time?