Hero WOD
Hero WOD
9-11 Memorial WOD ! (Time)
2001m 1.25 Miles
THEN:
For each of the following 9 movements complete 11 reps:
Box Jumps (36/24)
Thrusters (125/85)
Burpee Chest to Bar Pull Ups
Cleans (175/120)
Hand Stand Push Ups
KB Swings (70/55)
Toes to Bar
Deadlifts (175/120)
Push Jerk (125/85)
THEN:
2001m Run 1.25 Miles
Warm-up
Mobility Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)