***Invictus will be open on Memorial Day for a holiday schedule – which is the same as our typical Saturday schedule.***

In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .

Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800 Meters
immediately followed by…

Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)

immediately followed by…
Run 800 Meters

immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by…
Run 800 Meters
————————–
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy,

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

***SCHEDULING REMINDER – Invictus will be closed Friday, May 26 through Sunday, May 28 for the CrossFit Games California Regionals. We hope to see every member of our Sea of Green in the stands at the Del Mar Fairgrounds cheering on their training partners and coaches who will be taking the floor to represent and inspire the Invictus community.***

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
50 Pull-ups
100 Push-ups
200 Squats
1200 Meter Run or Row

(The above tasks are totals for the team of two.

***SCHEDULING REMINDER – Invictus will be closed Friday, May 26 through Sunday, May 28 for the CrossFit Games California Regionals. We hope to see every member of our Sea of Green in the stands at the Del Mar Fairgrounds cheering on their training partners and coaches who will be taking the floor to represent and inspire the Invictus community.***

A.
Four sets of:
Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Russian Step-Ups x 10-12 reps each leg
Rest 45 seconds
Farmers Carry x 50 Meters
Rest 45 seconds

B.

A.
Five sets of:
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Push-ups x 10-15 reps @ 21X1
Rest 45 seconds
Box Jumps x 15-20 reps
Rest 45 seconds

B.
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
5 Renegade Rows
10 Dumbbell Thrusters
100 Meter Run