Hero WOD
30 bench presses, 20-45 lbs
Then, complete as many rounds as possible in 20 minutes of:
7 pull-ups (assist as needed)
77 double-unders (307 single)
20 squat clean thrusters, 20-40 lbs
28 butterfly sit-ups
Post rounds completed to comments.
#45 bech presses
2 rounds
plus pull ups and 41 singles
Strict pull ups
#45 squat clean thrusters
Singles
2 rounds +pull-ups & 115 singles
35lbs
Singles
2 rounds and 294 singles
30lb bench press
Assisted pull ups
20lb squat clean thrusters
2 rounds 30#
Band assisted pull-ups
singles
20# thrusters
+
1 mile run
45# bp
3 rounds, singles, 45#
6 sit-ups shy of 2 full rounds. Jumping pullups, sjr, 20# clean/thrusters, and 30# for the presses.
65# bench press
2 rounds
Single jump rope
45# squat clean thrusters