Today's WOD is simple - do something active to break a sweat and get your heart pumping. Today is supposed to be a weight lifting day, so if you have access to weights, get after it! If you don't have weights, then go for a run, ride your bike, walk with friends, go to the park, play sports, etc. You can also make-up the West Point WOD for Warriors Veterans Day WOD - over 100 people came to West Point to get after it and over 200 CrossFit affiliates worldwide did this WOD to honor the 22.7 million Veterans in the United States!
WOD for Warriors - Veterans Day (11/11/12)
AMRAP 15
11 x ground to overhead (95/65)
11 x bar-facing burpees
12 x wall ball shots (20/14) at 10 foot target
22 x double-unders (3:1 single-under sub)
7 x handstand push-ups
Also, we have sweet WOD for Warriors shirts available for ridiculously cheap! Next Level shirts - very nice for you and that special CrossFitter in your life! $15 each or 2 for $25! Email me at: blackandgoldcrossfit@gmail.com if you are interested. Check out the shirt below!
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2 comments:
Today I did both options - I ran for about 30 minutes with my dog and then I did back squats.
5-5-5-3-3
155-175-185-195-205 (2)
HAPPY VETERANS DAY!!
Made up the WOD for Warriors. 3 rounds + 3 ground to overhead. As Rx'd on the GTO, but scaled on: lighter medicine ball (only one available), single-unders as a replacement, and elevated pike push-ups.
Followed by some strength work on shoulder presses, bench presses, and dips.
Happy Veterans Day from France.
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