HERO WOD FRIDAY SINCE 2010! “Gerry” 20:00 MIN AMRAP 18 Wall Ball Shots 20/14 18 KB Swings 53/36 7 Power Cleans 135/95 12 Burpees Core Cash Out: 3 Rounds: 1:00 Low Plank Then Max Reps HollowRocks This Memorial WOD is dedicated to Lt. Gerald Balboa. “Gerry” was a 14-year veteran of the Miami Dade County
Every 1:30 X 5 5 Strict Press (From Floor) 4 Rounds FOR TIME:400m Run12 Push Press6 Thrusters@95/65*Every time you drop the bar = 5 burpee penalty on the spot. Mobility Cash Out:Banded Shoulder Stretch.Find 2 different ways to use the band on your shoulder and hold 1:00 each stretch.
4 Rounds or to 8:00 MIN Cap20 PVC Sit Ups1:00 Low Plank 20-15-10-5Deadlifts 225/15525-20-15-10Box Jumps 24/2030-25-20-15Pull Ups Accessory Cash Out3 X 20 Good Mornings 45/35
Every 1:30 X 55 Back SquatsAll Sets Between 80-90% 6:00 AMRAP 2-4-6-8-10… Hang Squat Clean Toes to Bar -3:00 REST- 6:00 AMRAP 4-8-10-12-20… Front Squat CAL ROW @95/65 Accessory Cash Out: 3 X 10 DB Lunges As Heavy as Possible
Every 4:00 X 4 15 Lateral Burpees Over Bar 20 Push Press 115/75 60 Double Unders @16:00 Run 1 Mile For Time Mobility Cash Out:2:00 Each Leg Couch Stretch
