WOD – Monday 11/13

Since Veteran’s Day fell on a Saturday and most observed it on Friday, I thought it would be best to wait until afterward when everyone was back to their routine for us to show our appreciation for those who gave the ultimate sacrifice.

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

Spend 2 minutes in Z1
Then, 3 rounds
10 ring rows
10 air squats
10 push-ups
10 step ups

Group mobility session

9 min AMRAP
100m sprint (50 down/50 back)
11 sit-ups
11 air squats
100m sprint
22 sit-ups
22 air squats
100m sprint
33 sit-ups
33 air squats
*keep adding 11 reps each round
Rest 2:00
9 min AMRAP
100m sprint
11 push-ups
11 box jumps (24/20”)
100m sprint
22 push-ups
22 box jumps (24/20”)
100m sprint
33 push-ups
33 box jumps (24/20”)
*keep adding 11 reps each round

Accessory Work
Banded tricep push-downs – accumulate 100
Banded lat pull-downs – accumulate 100

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