“Three Wise Men”

Strength Snatch 2-2-2-2-2 WOD “Three Wise Men” AMRAP in 4 minutes 5 Hang Squat Snatch 135/95E, 95/65rx 10 Bar-Facing Burpees Rest 2 minutes AMRAP in 4 minutes 10 Power Cleans 135/95E, 95/65rx 20 Pull-Ups Rest 2 minutes AMRAP in 4 minutes 15 Box...

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11-10

Teams of 3 AMRAP 20: 7 Alternating Dumbbell Snatches (50/35)rx 10/7 Calorie Row 7 Burpees over the erg Each athlete completes a full round, then switch.

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11-9

Deadlift 3-3-3-3-3 WOD AMRAP 7 Wall Balls EMOM complete 5 Deads, 225/155 * Start with the wall balls. Score is number of wall balls complete in 7 minutes.

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11-8

Power Clean & Jerk Build to a heavy single for the day WOD AMRAP 15: 9 Power Cleans 135/95RX, 165/115E 12 Hand Release Push ups 15 Box Jumps, 24/20″

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11-6

Choose a skill to work on: Handstand walking Shoulder taps Hspus / Strict it kipping *if you are unable to go upside down, a coach will give you modifications. WOD 1000m row Then 21-15-9 Kb swings 53/35 Burpees

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11-3

17 minutes 60 deadlifts 135/95 30 burpees 60 hang power cleans 135/95 30 burpees 60 jerks 135/95 30 burpees If time remains, as many clean and jerks as possible!

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11-2

Hero WOD “T” 5 rounds for time of: 100-meter sprint 10 squat clean thrusters 15 kettlebell swings 100-meter sprint Rest 2 minutes RX 95/65 Elite 115/75 RX 53/35 Elite 70/53

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Address
2001 Trade Center Drive, St. Peters, MO 63376
Phone
(636) 542-8771
Open hours
Mon - Sat