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Hiit Mamas

Drop Your Excuses To The Floor

Tuesday 07.07.20

HERO WOD

3 rounds for time of:
30 Wall ball shots, 10 lb ball
30 Sumo deadlift high-pull, 25 lbs
30 Box jump, 18″ box
30 Push press, 45 lbs
30 Jump lunges
30 Push-ups
10 Back squat, 90 lbs

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  • In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, based in Fort Bragg, North Carolina, who died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

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Tagged With: 3 rounds, 90 Day Challenge, back squat, box jump, Hero, jump lunge, push press, push-up, sumo, wall ball 5 Comments

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Comments

  1. Heidi M says

    July 7, 2020 at 7:54 am

    Only got 1 round in before I had to go
    14:27
    Rest rx’d except knee push ups.

    Reply
  2. Joy says

    July 7, 2020 at 11:17 am

    21:34
    No box jumps, switch jumps instead
    No push press, bench press instead
    GPU
    Back squat 95#…didn’t know I could do that!

    Reply
  3. Lorena says

    July 7, 2020 at 10:26 pm

    25:26
    3 rounds for time of:
    30 Wall ball shots, 10 lb ball
    30 Sumo deadlift high-pull, 25 lbs
    30 Box jump, 14” box
    30 Push press, 30 lbs total db
    30 Jump lunges
    30 knee Push-ups
    10 Back squat, 90 lbs
    I almost quit after the 1st round!

    Reply
  4. Holly W. says

    July 9, 2020 at 6:09 pm

    33:20. Did 10# step ups and 10# weighted lunges instead of the jumping because head is pounding. 10# wb, 25# kb, 20# push press, 40# back squats, gpu.

    Reply
  5. Gabrielle Johnson says

    July 20, 2020 at 6:11 am

    22:53, part box jumps part step ups, 10# ball, 20# kb, 30# for other exercises

    Reply

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