Tuesday 11-11-14

 In WODs

Community Notes: Happy Veterans’ Day!! http://www.threewisementribute.org/

Warm Up

Coach’s Choice

Skills

Hang Squat Snatch
Power Clean
Box Jump Overs

WOD

Three Wise Men Tribute

“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)

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Travel WOD

9 min. AMRAP

20 Squats

20 Burpees

20 Squats

20 Tuck Jumps

 

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