CrossFit Route 7 » Thursday, May 21, 2015
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Thursday, May 21, 2015

Tonight is the night! Join us at 6:30 pm for  WOD with Warriors functional fitness tribute to do the “21 Guns” WOD. Other WODs will be doing a different WOD (it will include kipping pull-up technique) – show up to find out what it is! 

WOD: 21 Guns
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this, to honor our Nation’s Warriors, past, present, and future. The 21 minute workout and 21 repetitions signify a 21-gun salute, and the 5 exercises are one for each Branch of the Military.

Check out the facebook page: https://www.facebook.com/events/1403607459961079/

“21 Guns”
AMRAP 21:
400m run
21 pushups
21 box jumps
15 burpees
9 pullups
*Run can be subbed for 500m row.

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Skills:

Kipping Pull Up Technique

*Athletes Choice: 50, 75, or 100 Pull ups for time

*Check out: https://youtu.be/FHoKDa8dKI4

EMOM 21:

Minute 1: 5 Deadlifts @ 80-85%

Minute 2: Choose 5-10 Toes to Bar

Minute 3: Choose 5-10 HSPU (feel fee to go to a DEFICIT!)

*Continue pattern though out the 21 minutes

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