5 MINUTE BLAST *Ladder up by 2 reps starting with 3 reps (3, 5, 7, etc…) of the following exercises: GOBLET SQUAT SIT UP STAR JUMP MAX ROUNDS IN 5 MINUTES RED FRIDAY CIRCUIT * 3 ROUNDS of :40 sec each exercise JUMP ROPE MOUTAIN CLIMBERS HAND RELEASED PUSH UP FROG JUMP...
“9/11 TRIBUTE WOD” 2001 METER RUN OR 1.25 MILE RUN 11 BOX JUMPS 30/24 INCHES 11 THRUSTERS @ 125/85 LBS 11 BURPEE CHEST TO BAR PULL-UPS 11 POWER CLEANS 11 HAND STAND PUSH-UPS 11 KB SWINGS @53/35 LBS 11 TOES TO BAR 11 DEAD LIFTS 11 PUSH JERKS 2001 METER RUN...
“9/11 TRIBUTE WOD” 2001 METER RUN OR 1.25 MILE RUN 11 BOX JUMPS 30/24 INCHES 11 THRUSTERS @ 125/85 LBS 11 BURPEE CHEST TO BAR PULL-UPS 11 POWER CLEANS 11 HAND STAND PUSH-UPS 11 KB SWINGS @53/35 LBS 11 TOES TO BAR 11 DEAD LIFTS 11 PUSH JERKS 2001 METER RUN...
WOD 200 METER LUNGE WALK AMRAP X15 MINS (AS MANY ROUNDS AS POSSIBLE) OF: 10 BURPEES 15 PUSH-UPS 20 SIT UPS 25 AIR SQUATS *Record your results on the TrainHeroic...