231110

Good evening Root Down…

Veteran’s Day is November 11. We will honor this day with our annual Veterans Day workout tomorrow.

I would like to thank all Veterans who served to allow us the freedoms we have to celebrate each day. Each day should be celebrated and never taken for granted. Thank you Veterans!

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Warm-up

- 10 PVC Passthroughs

- 10 PVC OH Squats

- 10 PVC OH Lunges

- 10 Empty Barbell Hang Cleans

- 10 Empty Barbell Push Presses

Partner MetCon

Work is shared any way. Runs must be performed together.

Veterans Day @ Root Down

20 Min, 23 Second AMRAP

- 11 Mountain Climbers

- 11 Box Walkovers (24/20)

- 11 Toes 2 Bar/15 Hanging HKR

- 11 Hang Cleans (95/75)

- 11 Shoulder 2 Overhead (95/75)

- 110M Run (5M beyond loading dock)

Score will be total rounds and reps in MetCon. See you tomorrow. DOWORK!

Mobility

- Banded Bully (Band around Shoulder)

- Pride Squat (rig assistance/accumulate 1:00)

- Thoracic OH Extension (Roller under thoracic/full OH Stretch)