Patriot – Tuesday 141111

Reminder: 0600, 1730 and 1830 ONLY at Patriot, 0930 and 1030 ONLY at Potomac (with childcare).

Today, in honor of Veterans Day, we’re doing a PCF version of the Three Wise Men tribute WOD. We’re doing this with a slight twist, in that we’re making it a partner WOD. You should partner yourself with someone at the same skill level as yourself, so that you can use one barbell between the two of you for Parts I and II, and one box and wall ball for Part III. Guidance is that you are to complete as many rounds and reps as possible for each part, with only one athlete working at a time. You should alternate complete rounds (meaning each person does one full round before switching). The original WOD, as written, has an Elite level at 185/125 on the snatches and cleans (everything else the same as RX). If you have the ability to perform 2 rounds of this at that load, you can do Elite weights.

RX’d Level II Level I

In teams of 2:

“Jeremy”
Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Squat Snatch (135/95)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 8 minutes of:
10 Power Cleans (135/95)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 8 minutes of:
15 Box Jump-Overs (24”/20”)
30 Wall Ball Shots (20/14  to 10ft)

In teams of 2:

“Jeremy”
Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Squat Snatch (95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 8 minutes of:
10 Power Cleans (95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 8 minutes of:
15 Box Jump-Overs (24”/20” Step-Overs Allowed)
30 Wall Ball Shots (14/8 lbs to 10ft)

In teams of 2:

“Jeremy”
Complete as many rounds and reps as possible in 8 minutes of:
5 Hang Squat Snatch (65/42 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 8 minutes of:
10 Power Cleans (65/42 lbs)
20 Pull-Ups/Assisted Pull-Ups/Ring Rows

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 8 minutes of:
15 Box Jump-Overs (20″/16″ Step-Overs Allowed)
30 Wall Ball Shots (14/8 lbs as high as you can go)

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