05.20.18

Warmup
Mini Tabata
20sec on 10sec off x 3 rounds each
Front Squat with unloaded bar
Alpine Jack
Leg Raise
PVC Lunging Pass Through

Mobility
Instructors Choice

Skill
Review and Practice all movements in the Metcon

Metcon

“Three Wise Men”

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (P- 185/125 lbs, L- 135/95 lbs, F 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (P – 185/125 lbs, L- 135/95 lbs, F – 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (P/L- 24”/20”; F- 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (P/L- 20/14 lbs; F- 14/10 lbs)

The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.
Our efforts recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.