• Chris Cannon

Veterans Day Hero WOD


Warm:

Burgener Warm up

Both Snatch and Clean x2/ each

Dynamic Stretch

Movement Prep

WOD

“Three Wise Men"

Three 4-Minute AMRAPs in 16 minutes

"Jeremy Wise"

As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes

5 Hang Squat Snatch (135/95 lbs)

10 Bar-Facing Burpees

"Ben Wise"

AMRAP in 4 Minutes

10 Power Cleans (135/95 lbs)

20 Pull-Ups

"Beau Wise"

AMRAP in 4 Minutes

15 Box Jump-Overs (24/20 in)

30 Wall Ball Shots (20/14 lbs)


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