A. 3 rounds NFT – For Quality
100ft Bottom up KB Walk / arm
10 Side plank hug and reach
:30 single leg wall sit both sides
B1. 5 KB Hang PC + KB Push Press combo tough,
per arm, pause for 2sec at top each rep rest 1:00 x 3 sets
B2. Max set of Ring Row @2020, neutral grip
, rest 1:00 x 3 sets
C. 9 min AMRAP – For quality
60 DU (120 singles)
100ft Perfect Bear Crawl
10Toes to Ring (Knees to Elbow)
10 DUal DB/KB Deadlift
D. Core
:30 Deadbug plate raises
:30 deadbug alt leg lowering
20 glute bridges
rest as needed x 4 sets
E. Armor.
Veterans Day WOD
Three Wise Men
“Jeremy”
4 MIN AMRAP
5 Hang Squat Snatch (135/95) (95/65)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
4MIN AMRAP
10 Power Cleans
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
4MIN AMRAP
15 BJ Overs
30 WB