Thursday 03.31.16

HERO WOD

3 rounds, each for time of:
4 snatches, 20-30 lbs
5 front squats, 60-80 lbs
6 power cleans, 20-30 lbs
7 pull-ups, assist as needed
50 butterfly sit-ups

Rest 3 minutes between rounds. 


Post times to comments.

*In honor of firefighter Brian Woehlke, 29, of Detroit, Michigan, who died at the scene of a fire in Westland, Michigan, on May 8, 2013. 

5 Comments

  1. Followed this WOD from the crossfit site:
    3 rounds:
    4 KB snatches each arm
    45# squat & clean
    40 pull ups (assisted)
    50 push ups (boy)
    Held a 2 minute plank (was 60 sit ups)
    *rested about 2 minutes between rounds

    6:57
    7:03
    7:06

  2. 3 rounds:
    4 snatch, 60#
    5 front squat, 60#
    6 cleans, 60#
    20 pull ups (self assisted)
    25 push ups (on knees)
    30 BFSU

    rested 1 min between sets

    4:14
    5:04
    4:42

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