10 Nov WOD- Wednesday, Nov 11- Veterans 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

Let us present to you the Athlete of the Month November: Macario “Mac” Dagdagan! See Mac’s CrossFit journey here.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/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.