Main - WOD threewisementribute.org All Over- chipper (No Measure) 10 Russian twist (unweighted) Mario down and back 5 plank rotation each way Inch worm one way Walking lunge down and back Stone to shoulder (5 minute EMOM ) Take the atlas stone from ground to shoulder Metcon (AMRAP - Rounds and Reps) “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)
Posted on: Tue, 11 Nov 2014 02:01:06 +0000
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