Wednesday 11/11/15 - "Three Wise Men"

November 11, 2015

 

 

ONE FAMILY,

In a war few Americans fought,
the Wises would pay an awful price

TWO SACRIFICES


More on their story here: http://www.washingtonpost.com/sf/local/2014/01/18/one-family-two-sacrifices/

 

M:1 “Jeremy”


Jeremy (35)

The eldest Wise sibling, a CIA security contractor and a former Navy SEAL, was killed by a suicide bomber in Afghanistan at the agency’s base in December 2009.

 

AMRAP in 4:00 of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

 

M:2 “Ben”

 

Ben (34)

The second-eldest Wise sibling, a Green Beret medic, died in January 2012, leaving behind his wife, Traci, son, Luke, and stepchildren Ryan and Kailen.

 

AMRAP in 4:00 of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

 

Rest 2 minutes, and then…

 

M:3 “Beau”

 

Beau, 30

After two deployments in Afghanistan, the youngest Wise sibling lives with his wife, Amber, at Naval Base Kitsap-Bangor, about an hour away from his sister-in-law Traci.

 

AMRAP in 4:00 of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)


VIRTUOSITY
V:1 Warm Up
V:2 Learn: CrossFit "Hero" WOD
V:3 Review: Movements for the WOD
V:4 Virtuosity version of the Three Wise Men
"Jeremy"
4:00 AMRAP
5 Hang Power Snatch
10 Burpees over Bar
Rest 2 minutes, and then…

"Ben"

4:00 AMRAP

10 Med Ball Cleans

10 Pull Ups

Rest 2 minutes, and then…

"Beau"

4:00 AMRAP

15 Box Jumps/Step Ups

15 Wall Ball Shots

 

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