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WOD 111117: Thank You To Our Vets


CrossFit: Teams of 2 (Three Wise Men) “Jeremy” 6 Minute AMRAP 5 Hang Squat Snatch (135/95#) 10 Burpees O/Bar – 2 Minute Rest – “Ben” 6 Minute AMRAP 10 Power Cleans (135/95#) 20 Pull Ups – 2 Minutes Rest – “Beau” 6 Minute AMRAP 15 Box Jump Overs (24/20”) 30 Wall Ball Shots (20/14#) 10ft

CrossFit:
Teams of 2
(Three Wise Men)
“Jeremy”
6 Minute AMRAP
5 Hang Squat Snatch (135/95#)
10 Burpees O/Bar

– 2 Minute Rest –

“Ben”
6 Minute AMRAP
10 Power Cleans (135/95#)
20 Pull Ups

– 2 Minutes Rest –

“Beau”
6 Minute AMRAP
15 Box Jump Overs (24/20”)
30 Wall Ball Shots (20/14#) 10ft

BootCamp:
Deck of Cards
Diamonds: Burpees
Clubs: Cal Bike
Hearts: Med Ball Cleans
Spades: Ball Slams
Aces: 400m Run
Jokers: 30sec HS Hold

25 Minute Cap

Novem Barbell Club:
Snatch
warm up to a Heavy Single for the day – then
(3) 1 x @ 90% – of today’s weight

Clean & Jerk
warm up to a Heavy Single for the day – then
(3) 1+1 x @ 90% – of today’s weight

Back Squat Wave
build to 82% – then surfs up!
3 x @ 82%
1 x @ 87%
3 x @ 82%
1 x @ 90%
3 x @ 82%
1 x @ 92%

Push Press
build up to 80% then
(2) x 5 @ 80%
(3) x 3 @ 80%

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