Tuesday 141111

Past

SOF_OEFF

Present

“The willingness with which our young people are likely to serve in any war, no matter how justified, shall be directly proportional to how they perceive veterans of early wars were treated and appreciated by our nation.”- 1789 Gen. George Washington

Burpee Challenge Day 35

Dynamic Warm-Up-Mobility
Prepare for…

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)

Cool Down

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.

Competitors or athletes wanting to improve your Fitness level:

Run 5x200m rest 1:1
Then
7 min amrap
5 Clapping push-ups
7 Chest to bar pullups
9 Jumping air squats 

10 minute of Biking  then 10 minutes of Mobility

 

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