04.22.18

Warmup
Target Mobility
Squat Walk
10 Push-ups
Bear Crawl
10 Ab Mat Sit-ups
Spider
10 Tuck Jumps
Lateral Lunge
10 Burpees

Mobility
Instructors Choice

Skill
Review all components of the Metcon

Metcon
“21 Guns”

21 Min AMRAP:

400m Run
21 Push Ups
21 Box Jumps (P/L – 24”/20”, F 20”/16”)
15 Burpees
9 Pull Ups

This WOD, created for “WOD With Warriors,” as a tribute “to honor our Nation’s’ Warriors, past, present and future.” The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.