Hero wod Wednesday!!!
"Abbate" for time
Run 1 mile sub 2k row 21 clean and jerks 155/103# masters 135/73# Run 800 meters (the 800m run not two 400m runs) 21 clean and jerks 155/103# masters 135/73# Run 1 mile sub 2k row
Recent Posts
See AllWOD: 343 (Time) 100 DEADLIFTS 100 POWER CLEANS 100 GROUND TO OVERHEADS 43 BURPEES GPP - 95/65 65/55 45/35 FITNESS - 115/85 95/65 65/55 RX - 135/95 95/65 65/45 THIS WORKOUT CAN ALSO BE DONE IN PARTNE
Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR WOD: Front Squat WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL FRONT SQUATS 6 EMPTY BARBELL
Warm-up 8 MIN AMRAP FENCE RUN 20 TOE TAPS 8 JUMPING SQUATS 10 FRANKENSTEINS 20 FT DUCK WALK Double-Unders (15 MINS ) THIS IS OUR SKILL WORK FOR TODAY. IF YOU DON'T HAVE DOUBLE UNDERS TODAY IS THE DA