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Friday, Nov. 11 CrossFit Workout of the Day

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Mobility: Great post about the Overhead Squat from Invictus plus a few mobility links to help you warm up for the OHS.

Warm up
5 minutes:
10 PVC dislocates
10 KB overhead squats (5/arm)
10 hollow rocks

Strength
Overhead squat
Performance: 1 rep max
Fitness: Technique & mobility

Conditioning
“The Three Wise Men”

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (135/95)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (135/95)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24/20)
30 Wall Ball Shots (20/14)

The Three Wise Men veterans foundation is named in honor of Jeremy, Ben, and Beau Wise. They stand with veterans who’ve survived combat and advocate for public policy to ensure the commitment made to our veterans is honored. They raise awareness of the problems veterans face and tackle the stigma associated with PTSD by helping connect them with the services they need. They build partnerships with other veteran non-profits to help address the problems of employment, housing, and education.

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