HERO WOD
4 rounds for time of:
12 Burpee pull-ups
22 Front squats, 40 lbs
Run 200 meters with a 10 lb weight ball or dumbbell
Post time to comments.
Drop Your Excuses To The Floor
HERO WOD
4 rounds for time of:
12 Burpee pull-ups
22 Front squats, 40 lbs
Run 200 meters with a 10 lb weight ball or dumbbell
Post time to comments.
21:41
Subbed hamstring squats for burpee-pull-ups
40# front squats (last 2 rounds only 12 reps)
10# ball for runs
20:23, but had to make lots of modifications.
Omitted the burpees due to my shoulder.
Hop pull ups.
20# front squat for half, 10# for half
No weights during run
18:22
12 Burpees
12 pull-ups (Band assisted)
22 Front squats, 40 lbs
Run 200 meters with a 10 lb dumbbell