HERO WOD FOR TIME 30 GHD sit-ups 15 Squat cleans, 155# 24 GHD sit-ups 12 Squat cleans, 18 GHD sit-ups 9 Squat cleans, 12 GHD sit-ups 6 Squat cleans, 6 GHD sit-ups 3 Squat cleans, In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, died on February 28, 2012 40 min cap Rx 155/105 masters 135/95 Scaled 135/95 masters 95/65 Sub sit-ups
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Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D
Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH