Thursday 12.31.15
HERO WOD
Complete as many rounds as possible in 23 minutes of:
9 pull-ups
15 power cleans, 20-30 lbs
21 squats
400-meter run
Post rounds completed to comments.
*In honor of Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, who died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.
Completed 4 full rounds in 23:30
50# cleans
Squats were killer after yesterday's lunges
Happy New Year!
3 rounds
5 rounds plus 9 pull ups
Self assisted pull ups
30# cleans
Butt to floor squats
Left treadmill running (2 x 8.0, 3 x 7.8)
Also feeling yesterday's lunges. And lots of coughing. Happy New Year!
Now see, I think you inspire me- I am not a fast runner at all! Great job 🙂
4 full rounds plus 1 pull-up on 5th round
Used black band for pull-ups
55 lbs for PC
Treadmill (had to power treadmill down between rounds because 3 year old was playing in basement while I worked out)
Happy new year!