5-19-17

5-19-17

Special “Armed Forces Day” HERO Wod this Saturday @9am!!!

If you have a Weight Vest bring it!


WARM-UP

8-10MINS

-CLASS GAME OF CHOICE


STRENGTH

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*


WOD

For Time: (12min time cap for both)

RX

-30/20 Calorie Assault Bike

-20 Handstand Push-Ups

-5 Rope Climbs

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RX+

-40/30 Calorie Assault Bike

-30 Handstand Push-Ups

-8 Rope Climbs

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*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.

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