Mayhem Affiliate 11/11/2023

Forge Fitness – WOD

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Move for Independence (AMRAP – Rounds and Reps)

19:19 AMRAP

1954m Row

As many rounds as possible of:

11 Burpees over Bar

11 Deadlifts (95/65)

11 Shoulder to Overhead (95/65)

Athletes have 19:19 to complete the row and accumulate as many rounds as possible of 11’s. The row can be partitioned in any fashion chosen by the athlete. Failure to complete the row will result in a score of zero for the AMRAP portion.

Target number of Rounds: 7+

Minimum number of Rounds before scaling: 6

Significant Numbers:

1919 – year that Armistice Day was commemorated

1954 – year that Veteran’s Day was declared a national holiday

11-11-11 – Ceasefire for WW1 ended on the 11th month of the 11th day of the 11th hour

Mayhem Mini-Pump – Core (Checkmark)

4 rounds:

20 Stick Sit Ups

30 Flutter Kicks (each side)

12 Standing Banded Pallof Press (each side)

*Rest 3 minutes b/t rounds