11/11 “Tuesday”

10
Nov

11/11 “Tuesday”

Fitness and Performance:
Hollow ups/Hollow Rocks
Side Arch ups, thread the needles
Arch ups, arch rocks, arch hold

The Three Wisemen Tribute WOD
“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)

Why this Wod?

“The Three Wise Men Veterans Day Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we’re asking individuals to participate in a tribute workout in their home gyms across the country this Veterans Day.

If you, or others you know, have served and are struggling, please review the below resources. There are loving people out there who are incredibly thankful for your service and want to take the opportunity to serve you in return.”
http://www.navysealfoundation.org/

http://www.mhsinc.org/courage-to-call