Monday July 4, 2016

Happy Fourth of July! 

We’re going to start it earlier than usual.

0900 Holiday throwdown so we can get in, do work & get out to all the BBQs! 

Typically done on Veteran’s Day, we’ll be doing Three Wise Men today as the request for today was three Hero WODs. 

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)

http://www.washingtonpost.com/sf/local/2014/01/18/one-family-two-sacrifices/

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