Skill Find a 3 rep max strict press WOD Partner wod One person working at a time 100 Deadlifts 135/95 100 wall balls 20/14 100 cleans 135/95 100 Box jumps 24/20 100 shoulder to overhead 95/65
Skill 5 sets 30 seconds hand stand hold 1:00 Plank holds Wod 4 rounds In 3:00 500m row Max double unders Rest 3:00
Skill Find a three rep back squat max WOD 10,9,8,7,6,5,4,3,2,1 Thrusters 95/65 Toe to bars Weighted squats 45/25
Skill Run 200m every 1:30 for 21:00 If you don’t complete the run in the 1:30 take a round off and pick back up with the program Wod 5RFT 5 burpees 10 wallballs 20/14 15 KB swings 53/35
12/31 WOD 8:00 and 9:00 am only A CrossFit Hero WOD is designed to honor a fallen Hero, to give yourself a reality check and to put you into a level of suck that brings this whole thing back into perspective. A CrossFit Hero WOD is not meant to be an everyday training...
