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Hiit Mamas

Drop Your Excuses To The Floor

Friday 12.18.15

HERO WOD

15-12-9-6-3 reps for time of:
Power cleans, 20 lbs
Pull-ups, assist as needed
Front squats, 40-60 lbs
Butterfly sit-ups

Post time to comments.

*In honor of 30 year old U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, who died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. 


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Tagged With: clean, Hero, pull-up, sit-up, squat 11 Comments

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Comments

  1. Julie says

    December 18, 2015 at 12:07 pm

    11:52
    50# cleans & squats
    Arms crossed on bsu
    Legs were shaking on every squat! I knew my legs would be feeling yesterday's WOD!

    Happy Friday 🙂

    Reply
    • Andrews family says

      December 18, 2015 at 10:13 pm

      You inspire me, Julie! 😉

      Reply
  2. Becky says

    December 18, 2015 at 1:27 pm

    12:39
    Jumping pull ups
    40 lb squats

    Reply
  3. Brent and Britta says

    December 18, 2015 at 2:58 pm

    10:58
    20 lbs. all
    Tiny hop for pull-ups, really slow on the way down.
    Had to get toys for the toddler once.

    Reply
  4. Kirsten says

    December 18, 2015 at 3:14 pm

    11:06, 15 lb dumbbell for cleans, 30 lb for squats, subbed crunches for all but the last 9 sit ups. Great week! Happy Friday everyone!

    Reply
  5. Marguerite Spriggs says

    December 18, 2015 at 9:02 pm

    9:17 20# push press for cleans
    40# squats

    3.5 mile run before

    Reply
  6. Andrews family says

    December 18, 2015 at 10:14 pm

    My legs cried when I saw more squats today.

    10:02
    30# all
    Self assisted pull ups

    Reply
  7. Rissa W says

    December 19, 2015 at 3:57 pm

    9:26
    20# power clean, reverse pull up, 30# squat

    Reply
  8. jule says

    December 19, 2015 at 6:37 pm

    11:04
    54# pc &squats
    Jumping pull-ups

    Reply
  9. Denise says

    December 19, 2015 at 7:47 pm

    12:59
    65 lb cleans and front squats
    Black band on pull-ups

    Reply
  10. Jen23 says

    December 20, 2015 at 11:29 pm

    20:00
    53lb cleans and squats
    Great workout!

    Reply

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