20:00 MIN AMRAPWith a PARTNER12 DB Front Squats 50/3526 KB Swings 53/3520 DB Box Step Ups 50/35400m Med Ball Run*Resting Partner Must Hold Med Ball On Belly the Whole Rest. Swap When Needed. Run Together with One Ball
HERO WOD FRIDAY SINCE 2010! “Coffey” 8oom Run 50 Back Squats 50 Floor Press 800m Run 35 Back Squats 35 Floor Press 800m Run 20 Back Squats 20 Floor Press 800m Run 1 Muscle Up @135/95 THEN Mobility Cash Out: 2:00 Banded Shoulder Stretch Each Side
Every 1:30 X 4 Max Set Kipping Pull UP Every 1:30 X 4 12 Bent Over BB Row THEN 12:00 MIN AMRAP 12 Deadlifts 155/105 12 Toes to Bar 12 Lateral Bar Burpees THEN Accessory Cash Out: 200m Walking Lunge (3 Laps Inside)
8:00 MIN AMRAP 2 Hollow Rocks 2 PVC Sit Ups 2 Russian Twist 45/25 *Build by 2 THEN 3 Rounds FOR TIME OF: 300m Run 10 Hang Power Snatch 300m Row 10 Over Head Squat @95/65 THEN Mobility Cash Out: 2:00 Pigeon Stretch Each Side AND 2:00 Foam Roll Lumbar Spine
Every 2:30 X 4 12 Front Rack Lunges 20 Good Mornings 45/35 THEN 9:00 EMOM ~12 DB Front Squats ~12 Double DB Farmers Walking Lunge Steps ~12 DB Box Step Overs -REST 2:00- 9:00 EMOM ~12 Alt DB Snatch ~12 Double DB OH Walking Lunges ~12 Alt DB Hang Clean and Jerk @50/35 THEN 15-12-9
