11/11/22

Thank you to all Veterans! We greatly appreciate your service.

Warm up:

Warmy+

Tabata, 3 rds of;

Split squats

Plank hold

Wall sit

2 push ups, bear crawl

Xfit WOD:

• AMRAP in 30 minutes
• From 0:00-14:00, AMRAP of:
• Plate push
• 11 Sit-Ups
• 11 Air Squats
• Plate push
• 22 Sit-Ups
• 22 Air Squats
• Plate push
• 33 Sit-Ups
• 33 Air Squats
• Continue with this pattern, adding 11 Sit-Ups and 11 Air Squats for each additional round.
• Rest 2 minutes
• From 16:00-30:00, AMRAP of:
• Plate push
• 11 Push-Ups
• 11 Box Jumps (24/20 in)
• Plate push
• 22 Push-Ups
• 22 Box Jumps (24/20 in)
• Plate push
• 33 Push-Ups
• 33 Box Jumps (24/20 in)
• Continue with this pattern, adding 11 Push-Ups and 11 Box Jumps for each additional round.

Pull up work;

5×8