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Veterans Day - 11 NOV - HERO WOD

Pick your HERO WOD - scale as necessary to challenge yourself. Honor yourself, your friends, your family, and above all, our fallen.

Clear your WOD w/ the Red Shirt and please share equipment as needed. Thursday's strength is Bench Press 5x5 and Strict pull-ups/DU's for the WOD so plan accordingly.

Some suggestions below or pick your poison here: http://www.crossfit.com/cf-info/faq.html#WOD1

21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

Murph: (pass me the weight vest please)

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Daniel:

For time
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

PK

5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

Jason:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Randy:

75# power snatch, 75 reps for time

Hansen:

30 reps, 75/53 Kettlebell swing
30 Burpees
30 Glute-ham sit-ups

Paul:

50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards