WOD – Friday 11/11

While many realize that Veterans Day, which always falls on November 11th, is a day to honor our Veterans, few realize the historical significance behind the day.

Veterans Day originated as Armistice Day and marked the end of hostilities of World War I that occurred at the 11th hour on the 11th day of the 11th month. Therefore, the day is always recognized on November 11th, regardless of the day of the week the 11th falls on.

Veterans Day is a day not only to remember those who died in service to our country, but also to recognize those who continue to serve today. Today I encourage all of the CFP to say thank you to those who fulfill this patriotic duty to maintain the freedoms of our country.

Spend 2 min in Z1
1 round of TABATA everything
:20 in each movement, :10 rest/transition, x2 rounds
1. Push-ups
2. Jumping jacks
3. Spider mans
4. Wall sit
5. Sit ups
6. HS hold
7. Lunges
8. Plank

Couch stretch
Figure 4
Internal rotation (against wall, foot out to side, push knee towards wall/inward)
Flying V

“Panda bear complex”
3 power cleans
2 front squats
1 thruster
*can not put bar down in between

“Old Winnebago”
400m run
3 rounds
12/10 cals on AB
10 T2B
2 rounds
12/10 cals on AB
10 T2B
800m run
1 round
12/10 cals on AB
10 T2B
***No double pump T2B!!!!!

Cool Down
Get the lax ball into the shoulder
10-20 banded pull aparts
Foam roll the quads

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