Thursday 04.20.17
HERO WOD
For time:
Run 800 meters
Then, 10 rounds of:
5 pull-ups
4 burpee box jumps, 18-in. box
3 cleans, 30-45 lbs
Then, run 800 meters
Post time to comments.
*In honor of U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, who died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Did on Monday
31:33
800m rounds on Elliptical were w/ resistance up
14 rounds of 5,4,3
Odd rounds pull ups unassisted
Even rounds pull ups w/ purple band
Burpee step ups 18″
60# cleans
36:13
Two leg assisted pull-ups
12lbs. dumbells cleans
Burpees no box
15:07
Tiny hop pull-ups
20 lb. cleans
28:35, jumping pullups and 20# cleans with front squats.
20:27
Jumping pull ups
Girl push ups & box jump step ups
35 lb cleans
29 min
tiny hop pull ups
20# clean
any advice on improving pull ups?
29:29
Ran 1 mile then
53lb cleans
No run at end