WEDNESDAY 1.16.19

TABATA CORE

4 ROUNDS (SAME AS MONDAY ALL 4 ROUNDS AT MOVEMENT THEN ROTATE)

:20 WORK :10 REST

MED BALL SIT UPS

LEG RAISES OVER MED BALL

PLANK HOLD MED BALL TAPS

MED BALL HOLLOW ROCK HOLD

WOD

HERO WOD “THREE WISE MEN”

THIS IS FOR JEREMY WISE, BEN WISE, AND BEAU WISE.

JEREMY WAS IN THE NAVY, BEN THE ARMY, AND BEAU IN THE MARINES.

AMRAP 4 MIN

5 HANG SQUAT SNATCH (135, 95)

10 BAR-FACING BURPEES

*REST 2 MIN

AMRAP 4 MIN

10 POWER CLEANS (135, 95)

20 PULL-UPS

*REST 2 MIN

AMRAP 4 MIN

15 BOX OVERS (24/20)

30 WALLBALLS (20,14)