Thursday, November 11, 2021 – Veterans Day

Gymnastics Focus

• Please wear your mask.

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

60 sec row

10 leg swings

5 push-ups into 1 down dog

5 butt ball squats

5 BB deads

5 box jumps

5 BB push press

5 BB thrusters

-4 min prep-

WOD

LUPO: For Time (with a Partner)

Time Cap: 45 minutes (Adjust the Rows to ensure you have time)

Buy-In: 1,943m Row

100 WB (20/14) (50+ 14/10) (10/9’)

90 Deadlifts (135/95) (50+ 95/65)

80 Hand Release Push-Ups

70 Box Jumps (24/20) (50+ 20/16 – jump or step)

60 Toes-to-Bars

50 Burpees

40 Power Cleans (135/95) (50+ 95/65)

30 Push Presses (135/95) (50+ 95/65)

20 Weighted Lunges (WB)

10 Thrusters (135/95) (50+ 95/65)

Buy-Out: 1,967 Row

This hero workout is dedicated to SP5 Joseph C. Lupo, US Army, who was killed in action during the Vietnam war on August 26, 1967, when the medic truck he was in struck a 500lb enemy booby trap. He was born on May 18, 1943.

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