Friday 11.11.2016

Today is Veteran’s Day! If you are able to, please do more than just complete the Three Wise Men Tribute workout…please also honor America’s veterans and help us raise funds to improve veterans’ services by signing up and making a donation – no matter how small – to the Three Wise Men Tribute! Just click here to contribute!*Note: there will no 6:30pm class this evening. Last class will be 5:30pm!

"FITNESS" & "PERFORMANCE"

The Three Wise Men Tribute“Jeremy”Complete as many rounds and reps as possible in 4 minutes of:5 Hang Squat Snatch10 Burpees Over the Barbell(RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then…“Ben”Complete as many rounds and reps as possible in 4 minutes of:10 Power Cleans20 Pull-Ups(RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then…“Beau”Complete as many rounds and reps as possible in 4 minutes of:15 Box Jump-Overs30 Wall Ball Shots(RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)(RX = 20/14 lbs; Scaled – 14/10 lbs)*We will have appropriate scaling options for everyone; You will all be able to hit these hard!

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

150 Meter Run @90%Rest 45 secondsx 15 rounds