3 Wise Men

IMG_3335.JPG

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

Mark Hall