6AM Athlete 29 Sep 2017 "Three Wise Men"

John, Ronnie, Nick, Perry, Lisa

Warm Up
- 3 Min Row or 3 Lap Run
- PVC

Technique
- Hang Squat Snatch
We were very fortunate to have one of the gym regulars (Nick) come give us some pointers. Basically we were doing it so badly he just had help...lol
Thank you Nick

WOD
We executed the Hero WOD "Three Wise Men"
Named after Jeremy Wise, Ben Wise, and Beau Wise
It is normally a 16 min WOD but we also added a 4th AMRAP to make it a 20 min WOD

"THREE WISE MEN" PLUS 1
o AMRAP in 4 minutes (Jeremy)
o 5 Hang Squat Snatch (135/95 lb)
o 10 Bar-Facing Burpees
Rest 2 minutes
o AMRAP in 4 minutes (Ben)
o 10 Power Cleans (135/95 lb)
o 20 Pull-Ups
Rest 2 minutes
o AMRAP in 4 minutes (Beau)
o 15 Box Jump-Overs (24/20 in)
o 30 Wall Ball Shots (20/14 lbs)
Rest 2 minutes
o Plus 1
o 1 Min Plank,1 Min Sit ups,1 Min Plank, 1 Min Sit ups

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.