Regular Hours
We will be doing a version of the following WOD - please follow the link to their page as it is a great foundation.
http://wodforwarriors.com/
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The WOD:
"21 Guns - A Memorial Salute"
Partner #1:
21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat (partner of equal weight)
21 Burpee Box Jumps
21 Pull-Ups
Partner #2 executes
Partner #1 again
Partner #2 again
The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased
Partner #1:
21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat (partner of equal weight)
21 Burpee Box Jumps
21 Pull-Ups
Partner #2 executes
Partner #1 again
Partner #2 again
The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased
We at BBCF will be doing the following
No partner WOD
2x
21 pull ups
21 burpee box jumps
21 goblet squats 32/24kg
21 burpee box jumps
21 push ups
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