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.
60# for all
3:50
3:49
3:49
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
20 lbs.
2:59
2:49
2:53
3:18
3:51
3:59
30 & 60 lbs
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