Back Squarts3-3-3+ @ 75% WOD40 wallballs 20/14400m run30 wallballs 20/14400m run20 wallballs 20/14400m run10 wallballs 20/14

Hero WOD“Wood”5 Rounds For Time400 meter Run10 Burpee Box Jumps (24/20 in)10 Sumo-Deadlift High-Pulls (95/65 lb)10 Thrusters (95/65 lb)1 minute Rest

Deadlift5-5-5 @ 65%On last set complete as many reps as possible. WOD12 minutes3-6-9-12-15-18-21-….Kb swings 53/35Burpees on the 2:00, 4:00, 6:00, 8:00, 10:00 complete a :30 plank

Back Squat3×5@65%*on the third set complete as many as possible if you can do more than 5. WOD On a 10-minute running clock:2 minutes of sit-ups2 minutes of squats90 seconds of sit-ups90 seconds of squats1 minute of sit-ups1 minute of...

9-112001 Meter Row or Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 Burpee Chest To Bar Pullups 11 Power Cleans 170/120 11 HSPU 11 KB Swings 70/53 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75 2001 Meter Run or Row Each component of this WOD...

“Quick CF Total”On a running clock: 13:00 to find a 1 rm Back Squat13:00 to find a 1 rm strict Press13:00 to find a 1 rm deadlift *score is the the sum of your heaviest lift from each movement.**must complete the lifts in order, if you complete a...