3 Wise Men
Steph's Thursday partner workouts are back, and brutal. Make sure you join us next Thursday during open gym.
In honor of Veterans day we will be doing "3 Wise Men" Friday and another Hero workout on Saturday. Don't forget to wear your red white and blue!!!
Friday
Warm Up / Mobility: Trainer Choice
Strength: Deadlift 5x5
WOD
3 Wise Men
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
*Every rep is a point.
Extra Credit
Foam Roll / Stretch