Hero WOD
“Cameron” – 50 Walking Lunge Steps – 25 Chest to Bar Pull-ups – 50 Box Jumps (24″/20″) – 25 Triple-unders – 50 Back Extensions – 25 Ring Dips – 50 Knees to Elbows – 25 Wallball “2-fer-1s” (20#/14#) – 50 Abmat Sit-ups – 5 Rope Climbs
“Cameron” – 50 Walking Lunge Steps – 25 Chest to Bar Pull-ups – 50 Box Jumps (24″/20″) – 25 Triple-unders – 50 Back Extensions – 25 Ring Dips – 50 Knees to Elbows – 25 Wallball “2-fer-1s” (20#/14#) – 50 Abmat Sit-ups – 5 Rope Climbs
AMRAP – 20 min – 5 Chest to Bar – 10 Ring Dips – 15 Air Squats
5 Rounds for time of: 20 Kettlebell Swings (2pd/1.5pd) 30 Toes to Bar 400m Run
Snatch 1RM 1 – 1 – 1 – 1 – 1 – 1 – 1
AMRAP – 12 min – 4 Shoulder Press – 8 Sumo Deadlift High Pull – 12 Front Squat (M@ 75#/ W@ 45#) * Same weight for all movements
Clean & Jerk 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 – 1 – 1
“Barraza” AMRAP – 18min – 200m Run – 9 Deadlifts (M@ 275#, W@ 175#) – 6 Burpee Bar Muscle-ups
“Karen” For time: 150 Wall Ball Shots (20#/14#)
For time of: – 500m Row – 30 Bench press (BW#) – 1000m Row – 20 Bench press (BW#) – 2000m Row – 10 Bench press (BW#)
3 Rounds for time of: – 50m Barbell Overhead Walk (M@185#, W@115#) – 50m Barbell Walking Lunge (M@185#, W@115#) – 50m Farmers Carry (M@95#, W@65#)