11.11.2016

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HAPPY VETERAN’S DAY

SWOD
Work up to your snatch and clean weights for the WOD

WOD

“THREE 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)

CASHOUT:
Call or visit a Veteran and tell them how thankful you are for their sacrifice and service.

METCON

Tabata workout (20 minutes) 15 seconds on 15 second rest and complete each set 3 times before moving to the next round, 2 minute active rest between rounds

Set 1:

HR push-ups

Pulse squats

V-ups

Jumping lunges

Set 2:

Surfer turns (180 degree jump turn and 180 jump turn back)

Prison jacks (stay low, hands behind head and jack in and out)

Plank

Tuck jumps

Set 3:

Piked push ups (wide hands and close together)

Wall sits

Russian twists (KB 13, 26 or 35lb.)

Floor jacks (plank position on knees or elbow, feet jack in and out)

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