“Tabata This!”
Row (Cals)
Air Squats
Pull Ups
Push Ups
Ab Mat Sit Ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Example: 10, 22, 9, 15, 15 = 71
Compare to 10.11.11
1) 5 rounds not for time of:
Max reps Strict Bar Dips
15 Kneeling Banded Chest Pulls
(Rest as needed between sets)
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The U.S. President Woodrow Wilson first proclaimed an Armistice Day for November 11, 1919. In proclaiming the holiday, he said:
“To us in America, the reflections of Armistice Day will be filled with lots of pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations.”
Today we honor our military veterans and thank all the men and women who have served and are still fighting for our freedom. Please do not ever take your freedom for granted. Men and women have lost their life’s fighting for it.
Not only has our freedom for our country been bought with a price but our spiritual freedom as believers has been bought with Jesus Christ’s blood. Think about your freedom today as an American and a believer.
Then you will know the truth, and the truth will set you free.~John 8:32
6/15/5/9/11=46
GBPU’s
WOD 7/15/7/10/15= 54
At home- sub DU’s for Row and 53lb KB swings for pull ups
6, 13, 7, 7, 10=43
5/14/6/10/11 – 46
10/16/8/13/15=62
7/14/8/12/13 = 54
9/12/5/10/12 = 48
4/12/5/8/10=39
5/16/7/10/10=48
47
6/16/7/10/17=56
10/15/9/15/16 = 65
4/15/12/15/15=61