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Wednesday, November 11, 2020


Veterans Day

“21 Guns”

Background: This “21 Guns” WOD, designed for “WOD With Warriors,” as a functional fitness tribute workout “to honor our Nation’s’ Warriors, past, present and future.”

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor.

AMRAP in 21 minutes

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

9 Pull-Ups

Masters 7:15am

Veterans Day

A. Crossover symmetry

B. “Chief” hero wod

3 min AMRAP x 5 sets w/ 2 min rest

3 power cleans

6 push-ups

9 air squats

OR

“Lil” Chris Kyle (American sniper)

3 rounds for time

20 kettlebell swings

20 walking lunges (10/leg)

20 DB thrusters

20 push-ups

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