Work it Wednesday 25 min amrap 20 db or kb snatches 50/35 20 sit-ups 20 box step ups 24/20 (no jumping!) *the goal here is to keep working the entire 25 minutes. Work at a pace that allows you to do so.

Front squat5×5 WOD27-21-15Thrusters 95/65*after each round, run a 400m

Hero WOD“Captain Dorn” 77 cal row or bike buy in Then 5 rounds 62 plate hops (45 /25 plate)20 hang power cleans 75/5520 front squats 75/5538 sit-ups10 HSPUs Then 77 cal row or bike cash out What the numbers mean: 77 years old when he died. 5...

6 rounds:35 work / :25 rest 1)Assault bike or rower cals2)sit-ups3)Wallballs 20/144)Kb swings 53/35 *Cycle through the 4 exercises

Back Squat5 sets of1 – 7 second descent + 3 regular back squats WODTabatas Front squats 95/65 Rest 2 minutes Burpees Score is total reps

Take 10 minutes to warm up your Snatch! Hero WOD “Rich” For time: 13 squat snatches, Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans Elite 155/105. RX 115/80 *the main site prescribes this WOD at 155/105.