November 12 2013

Happy Veteran’s Day America. May all our troops come home safe and soon. We have enough Hero WOD’s.

A. 10 russian swings 20/12, 7 caterpillar pushups, Max pull-ups rest 1 min x3

B. Deadlifts

Beginners 4 warmup sets leading to a heavy set of 5 reps. Add 4-5 kgs to last session

Int 1 warmup set then 3,3,3,3 Max load on set 3, maintain for set 4.

C. CFHQ

400 meter run

20 burpee box jumps 20″/16″

4 rounds for time, 20 min cap.


Comments

  • Seamus — November 12, 2013

    14:22 that was a killer!

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