Tuesday 11/11

Fitness 
Strength
A. 15 minute emom 
First- 45 second amrap box jump with step down 
Second - 45 second hr push ups 
Third- rest 

B. 50 hollow body rocks

Wod 
7 minute amrap
20 dbu /60 singles
12 kb swings (53/35)
12 walking lunges (goblet style) 

Performance 
Strength
A. 15 minute emom 
First- 45 second amrap box jump with step down 
Second - 45 second hr push ups 
Third- rest 

B. 50 v ups 

Wod 
7 minute amrap
15 cal ab 
15 kb swings (70/53)
15 burpees

or

Veterans Day Hero Wod

"Ned"

7 rounds for time

11 body weight back squats

1k Row