Special “Armed Forces Day” HERO Wod this Saturday @9am!!!
If you have a Weight Vest bring it!
-CLASS GAME OF CHOICE
4Sets (16Mins Max)
1) Close Grip Bench Press- 8 reps
2) Horizontal Ring Rows- 8 reps with a pause at lockout and Dead Hang
*Rest as Needed*
For Time: (12min time cap for both)
-30/20 Calorie Assault Bike
-20 Handstand Push-Ups
-5 Rope Climbs
-40/30 Calorie Assault Bike
-30 Handstand Push-Ups
-8 Rope Climbs
*If unable to do either handstand push-ups you will perform 7 Wall Walks.
*If unable to do either rope climbs you will go 15 Dead Leg Rope Climbs.