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WOD – November 11, 2014

Happy Veterans Day to all the service members that have been a part of SCCF!

Check out the video below for more info on today’s workout!

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Workout of the DayThe 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(Elite = 185/125 lbs, 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(Elite = 185/125 lbs, 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(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)Post reps for each amrap and total reps to beyond the whiteboard.

http://youtu.be/Pqtjm4Gm-bk

Basics As many rounds at possible in 4 minutes of:5 burpees10 wallballs, 20/14lbsRest 2 minutes, then As many rounds at possible in 4 minutes of:10 Medicine ball Cleans, 20/14lbs20 jumping pullupsRest 2 minutes, thenAs many rounds at possible in 4 minutes of:7 box jump overs, 24/20″15 overhead walking lunges, 20/14lbsPost reps for each amrap and total reps to beyond the whiteboard.

 

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