CF and Burn WOD – Monday 11/11

Veterans Day has been observed since 1954 by the United States and its origins date back to Armistice Day 1918, created to mark the armistice signed between the Allies of World War I and Germany at Compiègne, France. The end of hostilities on the Western Front of World War I took effect at eleven o’clock in the morning on November 11th, giving meaning to the “eleventh hour of the eleventh day of the eleventh month” of 1918. The U.S. holiday was renamed Veterans Day in 1954 and preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull-ups represent the year 1918, Armistice Day. Come to give thanks to all who have served, past and present, those who are still with us and those who we have lost along the way.

Thank you to all who have served, I am genuinely thankful and forever grateful for your service. You are true heroes.

Start with 2:00 with foam roller on hamstrings
Active leg raises – :45 on each side

3 rounds
10e bird dogs
10e single leg glute bridges
10e KB RDL’s

CF and Burn Strength
A. 3 rounds
10 banded DB deadlifts
10t goblet lunges

B. 2 sets
10 to 15 empty barbell curls
10 to 15 banded tricep ext.
Today is all about making things as difficult based on how good you feel. If you really try to move some weight and or use a heavy band this strength session will prove to be quite the challenge. If you are sore or beat up from the weekend, you can lower the weight or grab a lighter band and this will be an amazing recovery session.

CF and Burn WOD
11 min AMRAP
11 power cleans (135/95#)(115/75#)
11 OtB burpees
19 deadlifts
18 pull-ups
*burners sub cleans with Russian KBS and double KB deadlifts for barbell deadlifts
Hero WOD alert. Like “Murph” or “Hotshots” this workout is built to be are and really push you on many different wavelengths. Come in ready to immediately settle into a pace and hold yourself back from pushing any part of this workout.

The barbell isn’t relatively “heavy” so try to link some power cleans together and hold on to the deadlifts. Move through the burpees as best you can and have a plan to break up the pull-ups.

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