Wednesday 11112015

veterans photo

To our veterans and active duty members of the military… Thank you for your service and sacrifice. Just know, we are thinking of you on this Veteran’s Day, and every other day.

BBGYMNASTICS:
Snatch Pull (to hips) + Snatch: 2×2@75% 2×2@80%, 2×2@85%, 1×1@90%

STRENGTH:
Back Squat – 8×3 @75%
*control on the way down and speed on the way up. Stay tight thru movement. Breath.

CONDITIONING:
‘Three Wise Men Tribute’
“Jeremy Wise”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (185/125)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben Wise”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (185/125)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau Wise”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24”/20”)
30 Wall Ball Shots (20/14)
*To learn more about Three Wise Men Tribute click here

PAIN WOD:
12 minute AMRAP of:
10 Double Unders
1 Thruster (155/105)
20 Double Unders
2 Thrusters (155/105)
30 Double Unders
3 Thrusters (155/105)
40 Double Unders
4 Thrusters (155/105)
50 Double Unders
5 Thrusters (155/105)
etc…

ENDURANCE WORK:
8 Rounds of:
Max calories on rower in 45 seconds
Rest 45 seconds

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