STRETCHING/ WARM UP

• 2X30s THREAD THE NEEDLE/SIDE + 8 DOWN DOG WALKS + 30s PIGEON STRETCH/SIDE

CORE WORK

• 4X60s PLANK (WEIGHTED OPTIONAL, REST 90s)

VETERANS DAY HERO WOD (YOUR CHOICE)

• 20 MIN AMRAP (RANKEL)

• 6 DEADLIFTS 185/130 LBS

• 7 BURPEE PULL UPS

• 10 KB SWINGS 53/35 LBS

• 200M RUN

FOR TIME (HILDY, TEAMS OF 2)

• 100 CAL ROW

• 75 THRUSTERS 75/55 LBS

• 50 PULL UPS

• 75 WALL BALLS 20/14 LBS

• 100 CAL ROW