Strength/Skill

POSE running
Modified reverse hypers

Monostructural/Gymnastics Conditioning, Long Intervals

Hero WOD for Veterans’ Day:
“Team Michael”
5 rounds for time, teams of 2:
800 meter run, divided
50 reverse hypers, divided
50 sit-ups, divideds

Execution: 1 working, 1 resting.

After-Hour Accessory Exercise

Accuracy: Handball! Play some light-duty handball against the wall using a tennis ball, for accuracy and agility.

After: Do accessory exercise, record workout results, clean & return equipment.

Before: Men get a 45 or 35 plate; women, a 35 or 25 plate.