11.18.14 – Press/Pull and MetCon(“Annie”)
November 17, 2014
12.8.14 – Front Squat and 4x1Min ME MetCon
December 8, 2014

Workout of the Day
The Three Wise Men Tribute

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (or Hang Squat Clean)
10 Burpees Over the Bar

(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 Cleans
20 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-Overs
30 Wall Ball Shots

(RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(RX = 20/14 lbs; Scaled – 14/6 lbs)