Ballston CrossFit » Wednesday, May 18, 2016
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Wednesday, May 18, 2016

Mark your calendars and invite your friends: Thursday, May 26 is “Free Bring a Friend to WOD Day” and “WOD with Warriors- 21 Guns” in collaboration with Team RWB! 

Friends are welcome to join during any WOD time throughout the day. Our 6:30pm WOD will be a special workout with Team RWB!

A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.

The WOD – 21 Guns

21 minute As many rounds as possible (AMRAP)
400 meter run*
21 pushups
21 box jump (24”/20”)
15 burpees
9 Pull-ups

RSVP on Facebook and invite your friends! 

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Back Squat
3 x 70%, 80% and 3+ x 90%

 

EMOM 12:
Odd: ME HSPU Fx: 1 abmat
Even: 200m Sprint (230m at BCF)

 

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