Funday

50s for Time:
  Run 400 meters
    50 Pull-Ups
  Run 400 meters
    50 Sit-Ups
  Run 400 meters
    50 Push-Ups

  Run 400 meters
    50 Squats

*This can be done in TEAMs of 2, just double the reps!

Thursday

Deadlift: 3-3-3-3-3-3-3

   then...

Turkish Get-Ups: 4-4-4-4 (Each Side)

Wednesday

Complete for Time:

10.9.8.7.6....1

   •Thrusters (95/65*)

   •Chin-Ups

Veteran's Day

WOD "Armistice"

9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round

 2-minutes of silence (rest, reflection), followed by:

9 minute AMRAP
100m Sprint
11 Push-Ups
11 Box Jumps (RX 24”/20”)
100-meter sprint
22 Push-Ups
22 Box Jumps (RX 24”/20”)
100-meter sprint
33 Push-Ups
33 Box Jumps (RX 24”/20”)
*add 11 to the Push-Ups and box jumps for each round

If you don't have a Box, sub Tuck-Jumps

About WOD and Armistice Day
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.

Monday

Front Squat 5, 4, 3, 2, 1, 1 

 (establish new 1RM)

           then...

for Time:

100 American KB Swings (53/35)  

(10 HR Pushups every time swings stop)