11-23

Class times: 7,8am

Hero WOD

“Coffland”

6 minute Hang Hold (cumulative)

Each time you drop from the bar, perform:

800 meter Run

30 Push-Ups

With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.

OR

“Loredo”

6 Rounds For Time

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 Meter Run