Warm Up: 3 rds.
15 x Air Squats
10 x Alternating Lunge
10 x Alternating Jump Lunge
5 x Jump Squats
10 x Push Ups
Pigeon (click for video)  ,  Dislocates (click for video) ,  Instep Plus (click for video)

MetaHIIT:  “Loredo”
6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

I chose a “Hero WOD” to honor the families of the MIA/KIA military members.  This time a year can be difficult for people who have lost a military member of their family.  Keep this in mind his sacrifice when performing this WOD.  To learn more, CLICK HERE

Post your scores to the Whiteboard.