Monday 28 May

WOD:

“21 Guns – A Memorial Salute”

Partner #1executes:

21 Pull-ups
21 Burpee Box Jumps (20″ for males and females)
21 Firemans Carry Back Squat
21 Burpee Box Jumps (20″ for males and females)
21 Pull-ups

Partner #2 executes

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation’s Warriors and the communities they grow in and return to.

Go here to visit the WOD for Warriors home page

GOALS FOR THIS WOD:

1. Help people remember and observe Memorial Day in a respectful, reflecting, meaningful way.

2. Create a window of opportunity to improve communication between Communities and their Veterans to foster understanding.

3. Use this shared experience to build bonds that are restorative to Veterans and their communities.

SCALES:

Gold

21 Pull-ups
21 Burpee Box Jumps (18″)
21 Firemans Carry Back Squat
21 Burpee Box Jumps (18″)
21 Pull-ups

Silver

21 Pull-ups (assisted)
21 Burpee Box Jumps (18″)
1 Firemans Carry 100″
21 Burpee Box Jumps (18″)
21 Pull-ups (assisted)

Bronze

21 Pull-ups (assisted)
21 Burpee Box Jumps (12″)
1 Firemans Carry 100″
21 Burpee Box Jumps (12″)
21 Pull-ups (assisted)

WARMUP:

Dynamic Warmup

MOBILITY OR SKILL WORK:

Firemans Carry Back Squats

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