Hero Week Day 1 The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 Warm-up – 2min Assault
SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (Time) W/ Partner: 50-40-30-20-10 Cal Row Burpees Wall Ball 20/14 *200m Run after Ea.*
Hero WOD Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24" Run 400m 20 Dumbbell Squat Cleans, 45# Run 400m On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians
Clean Complex + MetCon Clean Complex (Weight) Clean Complex Clean Pull + Hang Clean + Clean + Jerk Every 1:45 x 5 Metcon (AMRAP – Rounds and Reps) 12min AMRAP increasing reps by 2: 2 Push-Ups 2 KB Front Rack Lunges (53/35) 2 KB Snatch (53/35) 20 Double Unders (Stay the Same) Warm-up Accessory Cash
Warrior Women Wednesday Metcon (AMRAP – Rounds and Reps) CoreWOD: 8min AMRAP 10 Weighted(WB) V-Ups (20/14) 10 Hollow Rocks 10 Russina Twist (45/25) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – :90sec couch stretch
