CrossFit
Strength
Overhead Squat [Video]
Complete 7 sets of 4 Overhead Squats.
Use the same weight across all sets.
Scaled: If you physically can not do OHS, perform Front Squats.
Conditioning
"21 Guns"
AMRAP in 21 Minutes:
• Row or Ski 400 meters
• 21 Push-ups
• 21 Box Jumps (24"/20")
• 15 Burpees
• 9 Pull-ups
21 Guns
A 21 Gun Salute is the Nation's highest display of honor, reserved for our Fallen troops. The WOD intends to replicate this, to honor our nation's warriors of the past, present, and future. The 21-minute workout and 21 repetitions signify a 21-gun salute, and the 5 exercises are one for each branch of the military.
