WED09NOV2016

wise-brothers-1

This Friday for Veteran’s Day we will be supporting the Three Wisemen Veterans Foundation and complete their workout. We’ve created a CrossFit Wylie team. Signing up is not required, but if you would like to support the foundation and get a shirt, please join our team.

Here’s a link to the Washington Post article and documentary video about the brothers.

WOD

Strength
4 Sets
Sled Drag: 100M – Medium Weight, steady march
3 e/side Turkish Getups

Conditioning
AMRAP in 16 Minutes:
200M Run
5 Strict Pullups | R+ 3 Legless Rope Climbs
400m Run
20 Front Squats (95/65)

Extra

Strength
Split Jerk from rack/blocks: 8 sets building to a heavy double for the day
*every 90 sec.

Skill
UB Muscle Ups 1-2-3-4-5-6-5-4-3-2-1
scale w/banded saddle MU

 

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