3 X 33 Empty Bar Good Mornings 45/35(Or use any weighted object for back rack or in the hang with stiff leg dead lifts) THEN 5 Rounds1 Max Set Push Ups1 Max Set High Tempo Air Squats10 Burpees1:00 Rest *Record Your Push Ups And Squat Reps *Dont Stop Your Set Until You Absolutely Cant Keep
“Mind Eraser” 20:00 AMRAP 200m Run7 Power Cleans 135/95 7 Burpees *200m is aprox 1:00 MIN Run THEN Accessory Cash Out: 5 X 10Bent Over Rowat what ever weight you used for the Metcon
10 Rounds: 1:00 ON 1:00 OFF 20 Double Unders6 Burpees Over DB MAXDB Thrusters in remaining Time. @35/25
HERO WOD FRIDAY SINCE 2010! “Steve Skipton Sr” For Time:400m Run25 KBS 53/3625 Burpees25 Air Squats25 KB Push Press 53/36 1 Mile Run25 KBS 53/3625 Burpees25 Air Squats25 KB Push Press 53/36 400m Run *400m is aprox 2:00 Run1 Mile is aprox 8:00 Run Dedicated to Steve Skipton Sr., Engine 2, Goose Creek Fire Department
4 X 20 Each Arm Weighted Triceps Kick Backs ~5-10lb THEN ALT EMOM Until Failure 1) 10-12-14-16- PUSH UPS2) 20 Sec Hand Stand Hold Against The Wall *Add 2 Reps to The Push Ups Every Round Until You Can No Longer Complete The Given Set THEN Accessory Cash Out Run 7:00 MIN Out For Max
