Veteran's Day WOD

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Hanging Shrugs

Then, 2 times:
20 Wall Balls
10 Sit-ups
10 Squats

Fun: 10 Min
3 Rounds of "Rowling"

Workout: 35 Min
800m Run
50 Goblet Squats (24/16)
800m Run
50 Russian KB Swings (24/16)
800m Run
50 KB Snatches (24/16)

NOTE: This is a memorial workout honoring GMCF North member Frank Holloway's father, Charles Holloway. Charles served in the Army during World War 2, fought in the Battle of the Bulge, and the honorary flag given to his family hangs in our gym in Morrisville. Charles passed away about 2 years ago.

400m Run or Row and Light KB