WOD- Friday, Nov 11- Veteran’s Day

In honor of our Veterans, the WOD we are doing today comes from the organization Team Red, White and Blue (www.teamrwb.org). Team RWB’s mission is to successfully reintegrate veterans to communities and society through physical and social activities. This will help prevent veterans from going down the road towards unemployment, homelessness and suicide. Click here to donate to this cause.

Strength:

    5 rounds of 20 sec on/40 sec off
    Max Reps Strict Pull-up

The WOD “Armistice”

    9 minute AMRAP (As many rounds as possible)
    100-meter sprint
    11 sit-ups
    11 air squats
    100-meter sprint
    22 sit-ups
    22 air squats
    100-meter sprint
    33 sit-ups
    33 air squats

    *add 11 to the sit-ups and air squats for each additional round

    2-minutes of rest/ reflection, followed by:

    9 minute AMRAP
    100-meter sprint
    11 pushups
    11 box jumps (RX 24”/20”)
    100-meter sprint
    22 pushups
    22 box jumps (RX 24”/20”)
    100-meter sprint
    33 pushups
    33 box jumps (RX 24”/20”)

    *add 11 to the pushups and box jumps for each round

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Nov11/”]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.

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