FRIDAY NOV 10th VETRANS DAY

IN HONOR OF THOSE WHO SERVE, AND HAS SERVED OUR COUNTRY …THOSE WHO HAVE FOUGHT AND FIGHTS FOR OUR FREEDOM 🙏🏼 THANK YOU♥️

 

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ANNOUNCEMENT
CLASS SCHEDULE For NOV 10th
6 AM
8 AM
4:30 PM

 

 

WARM UP 2X 5 each
200 m Run
SHPT
OHS
OHLUNGE W/Pvc
Kip bar TAP
Ring Rows
Step up and overs
Slamballs
Mountain climber

BAR WARM UP
(For the weight to be used in WOD )
-HANG SQUAT SNATCH
-POWER CLEANS

WOD
“THREE WISE MEN” 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)

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