Monday, November 10, 2014

11/11/14 - "Three Wisemen Tribute WOD"


  • A. Single Arm KB/DB row (3x10)

  • B. 3 wise men 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)

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