21 Guns CrossFit
Making you a better person...
11.14.2013
Funday
WOD
: "Helen"
3 Rounds for Time:
400m Run
21 KB Swings (53/35)
12 Pull-Ups
11.13.2013
Thursday
WOD
: DB Bench 8,8,4,4
Plank Hold for Time
2:00 Max DU
11.12.2013
Wednesday
WOD
:
"Tabata My Barbell"
Back Squats
Push Presses
Front Squats
*8 Rounds of :20 ON - :10 OFF for each movement using a 45lb barbell Your score is the sum of your lowest rep count during each interval. BRING YOUR
"BIG BOY"
PANTS!
11.11.2013
Tuesday
WOD: Police Physical Ability Test
75 Yard Run- around cones and over barricades
Max Push-Ups in 1:00
Max Sit-Ups in 1:00
1.5 Mile Run
Thank You
Today, we honor those who bravely serve to ensure our freedom.
To those that have payed the ultimate sacrifice, you will never be forgotten.
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