Monday - Veteran's Day WOD

Team warm up:
line drills
then..

*With an empty bar barbell

2 Rounds:

3 Clean grip dead lifts

3 Hang muscle clean

3 Front squats

3 Push jerks

3 Split jerks

Strength

Warm Up Sets:

EMOM for 1:00 (4 sets):

1 Clean pull + 1 clean (build in weight)

Every 3 minutes for 12:00 (4 sets):

1 Clean pull + 1 clean & jerk

*Go by feel, but try to increase the load each set

Metcon:

Wade - From the main site - Click here for Wade's Story

Rx

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

   12 strict pull-ups

   9 strict dips

   6 strict handstand push-ups

Then, run 1,200 meters

Level 2 - "no vest"

Run/row 1,200 meters

Then, 4 rounds of:

   12 strict pull-ups

   9 strict dips

   6 strict handstand push-ups

Then, run/row 1,200 meters

Level 1

Run/row 800 meters

Then, 4 rounds of:

12 assisted pull-ups (no kipping)

9 knee push-ups

6 assisted dips

Then, run/row 800 meters