2x Down and back
High knees
Butt kickers
High toe touch
Lunge w/ twist
Karoke
Stabilizer:
100 sit ups
Strength:
15 minutes to work up to a heavy single
Power clean
**Squat clean is GOOD
Metcon:
"Three Wise Men"
- Three 4-Minute AMRAPs in 16 minutes
- "Jeremy Wise"
- As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes
- 5 Hang Squat Snatch (135/95 lbs)
- 10 Bar-Facing Burpees
- "Ben Wise"
- AMRAP in 4 Minutes
- 10 Power Cleans (135/95 lbs)
- 20 Pull-Ups
- "Beau Wise"
- AMRAP in 4 Minutes
- 15 Box Jump-Overs (24/20 in)
- 30 Wall Ball Shots (20/14 lbs)
After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan . Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remained on active duty in the United States Marine Corps.
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