Call Us: (612) 226-8720

09.11.17

11
Sep

09.11.17

Hero WOD will be done on Saturday to honor our heroes from 9/11/2001

Warm Up:
Three sets @ 50-60% effort:
Assault Bike x 15/10 calories
Banded Air Squats x 10 reps
Plate Jumps x 10 reps (Jump onto a 45 lbs plate)

Mobility:
Banded Dead Bug Iso Hold x 1:30 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

 

Skill: Deadlifts
8 reps @ 50%
6 reps @60%
4 reps @75%
6 reps @70%

WOD 2 parts with 2:00 rest in between
5:00 AMRAP
12 alternating DB snatches 50/35
max effort burpees in the remaining time
no extra rest- go right into the next minute of DB snatches
Rest 2:00
5:00 AMRAP
12 C2B pull ups
max effort hammer strikes on tire- alternating sides with the hammer
no extra rest- go right into the next minute of pull ups
*start at either AMRAP

Leave a Reply