Wednesday November 11th-Happy Veterans Day! NO Strongman 101 this Friday

Announcements: Sorry we will be canceling Strongman 101 on November 13th.

*New baseball style shirts are in!

*Red shirts are in for those of you who have earned them, but never received one

 

Wednesday November 11th- The Three Wise Men Veterans Day Tribute

 

Pre Work- Front Squats

**start at 65-70% and increase each set, not maxing out, just get to a Heavy single**

5x-4x-3x-2x-1x

 

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)

Score= Total Rounds.

Post Work- Cool Down Row. Roll and Stretch!