Monday

Memorial Day is a time to remember those who made the ultimate sacrifice protecting our country and our freedom.

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 V ups

10 good mornings

10 squats

WOD:

Run 500 meters

Then 30-20-10 of:

Burpees

Sledge hammer swings (16/10)

Box jumps (24/20)

Double unders

Military sit ups

Then:

Run 500 meters