Being an Army Veteran, I wanted to Q around Veterans Day to lead a special WOD. I researched and found a Veterans Day WOD “Armistice” 11th Hour of the 11th Day of the 11th Month.
The WOD consisted of the following and I modified from the Cross fit version.
11 Mountain Climbers w/ruck on
11 Sandbag Bent over Rows
11 Sandbag Bear Complex (Clean, Front Squat, Thruster, Back squat)
11 BAD w/Sandbag (plank w/ruck on, sandbag pull through back and forth, merkin to burpee back to another merkin)
If you are wonder what Sandbag bear complex and BAD w/ sandbag, I took those workouts from my recent Heavy Drop Training class. I wanted to change up our workout and help get us that much better!
Each Pax either used a 40# or 60# sandbag to perform this WOD. We gathered our sandbags and strolled over to in front of the Amphitheater stage. I demonstrated the new workout and from there as a group we did each round together. Once a round was completed, we took our sandbags and performed a clean and throw across the green to the back wall. We then performed our next round and then did a suitcase carry back to the stage to get ready for our next round. Rojas joined us at this point as he thought we started at 5:30. No worries and we got him up to speed and back at it! We finished round 3, sand bag clean and throw back across the green to finish the final round. We then gathered our sandbags and placed them at the flag to head for a quick ruck to finish up. Everyone crushed it and was equally mad at me for throwing in the new exercises. Gut check prayed us out to honor our Veterans of past, present, and future.