May 26 thru 31

26 May

Monday and Tuesday

A. Front Squats 3×20

rest 90


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 honor, on behalf of the functional fitness community, to honor our Nation’s Warriors, past, present, and future.

This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.

Please join us in participating in WOD with Warriors this year.

“21 Guns”
Complete as many rounds as possible in 21 minutes of:
400m Run
21 Push-ups
21 Box jumps (24”/20”)
15 Burpees
9 Pull-ups

Wednesday and Thursday

A. Squat Clean work


15 Jumping Squats

10 Ring Rows

5 Dive Bomber Pushups

C. 25 2 count flutter kicks

25 4 count arm haulers

Friday and Saturday

A. 3×20 Deadlift

B. Helen

3 Rounds for time

400m Run

21 KB Swing 53/35, 44/26, 26/18

12 Ring Rows




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