Tuesday

4 Rounds for TIME of: 

 200m RUN

 20 Hollow Rocks 

 20 KB Swings (53/35)

 20 V-UPs

Monday

Linda

10-9-8-7-6-5-4-3-2-1 Reps for TIME:
1 ½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight squat cleans

FUNday

AMRAP in 8min of:
 4 kettlebell snatches, right arm
 4 kettlebell snatches, left arm
 12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball

SLED- Pushes, Drags & Pulls

Thursday

E2MOM for 20min alternate b/n:

 5 Front Squats

 5 Incline Bench Press

Wednesday

4 Rounds for TIME of: 

 200m RUN

 20 4-count Flutter Kicks

 200m RUN

 20 Push-UPs

 200m RUN

 20 Hollow Rocks

Tuesday

IN HONOR OF ALL WHO SERVED

"ARMISTICE"

            Partner WOD

AMRAP in 24min of:

 11 Power Cleans*

 11 Burpees-OVER-Bar

 19 Deadlifts*

 18 Pull-UPs

*135/95 lbs. 

Partition the Reps as you wish

Veterans Day

CHAD1000X                  HERO WORKOUT

Presenting the hero workout “CHAD” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

For TIME:
 1,000 Step-UPs (45/35 lb) (20")

For additional information on the CHAD1000X Hero Workout: https://chad1000x.com