Hero WOD

Hero WOD

9-11 Memorial WOD ! (Time)
2001m 1.25 Miles


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)


2001m Run 1.25 Miles

Mobility Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)