0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-49:00 WOD

49:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Standing Tricep Stretch

Lat Stretch on Rig

Up Dog to Down Dog

Kneeling Hip Flexor Stretch

Walking Straight Leg Marches

WOD Prep

3 Rounds

5 Push-ups

5 Pull-ups

10 Sit-ups

10 Single DB Overhead Lunges

WOD:

“We Salute You 2025”

AMRAP 24

11 Push-ups

11 Pull-ups

19 AbMat Sit-ups

18 Single DB Overhead Lunges @50/35

SCORE: Rounds + Reps

PACE GOAL: Breathe, move, honor our Veterans

FOCUS:

• Honor and remember our Veterans, 11/11/1918 is when World War I ended on the 11th hour of the 11th day of the 11th month, it became known as Armistice Day, then became a recognized National Holiday on June 1st of 1954.

BEGINNER: Knees or Hands Elevated Push-ups, Ring Rows, No weight on Lunges

SCALED: Knees or Hands Elevated Push-ups, Jumping/Banded Pull-ups, 35/20

Rx+: Handstand Push-ups, Chest to Bar, 70/50