WED Warm-up Metcon (Time) 21-18-15-12-9-6-3 HANG POWER CLEANS BOX JUMPS KB SWINGS 1 ROPE CLIMB RD 1,3,5 AND 7 RX 65/95 RX+ 95/1135

TUESDAY Warm-up Metcon (AMRAP – Reps) IN 12 MINS 50 WALL BALLS 40 BURPEES 30 D/L 155/225 AS MANY WALL BALLS AS POSSIBLE WITH TIME REMAINING REST 2 MIN 100 MT WALKING LUNGES WITH ONE ARM OH DB 20/30

HAPPY VETERAN’S DAY Warm-up Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree

SATURDAY Warm-up Metcon (Time) 4 RDS 10-CLUSTER 65/95 200 MT RUN 10-SDLHP 200 MT RUN 10-FRONT RACK LUNGES 200 MT RUN 30 DUBS

FRIDAY Warm-up Metcon (Time) 1 MILE RUN 1 MILE ROW 100 GABBY’S SIT UPS

THURSDAY Warm-up Metcon (Time) 10-9-8-7-6-5-4-3-2-1- BURPEES OVER THE BAR D/L 155/225 KB SWINGS 55/70