Happy 4th of July!!
WOD:
On 35min Clock, complete as many of the Hero Workouts and Hero Workout Fragments below in Teams of 3-4 People. Only 2 people working at a time, and you’re allowed to work on only two workouts at a time. You get 1 Barbell per team, Ropes are 1st come 1st serve.
1. “JT”
21-15-9
HSPUs
Ring Dips
Push-ups
2. 4 Rounds of “The Chief”
3 Power Cleans 135/95#
6 Push-ups
9 Air Squats
1min Rest
*all 4 rounds must be down in a row
3. “Zachary Tellier”
For Time
10 Burpees
10 Burpees
25 Pushups
10 Burpees
25 Pushups
50 Lunges
10 Burpees
25 Pushups
50 Lunges
100 Situps
10 Burpees
25 Pushups
50 Lunges
100 Situps
150 Air Squats
4. 4 Rounds of “JBo”
9 OH Squats 115/75#
1 Legless Rope Climb 15ft beginning from seated
12 Bench Press 115/75#
5. “Randy”
For Time
75 Snatches 75/55#
6. “White”
5 rounds
3 Rope Climbs 15ft
10 T2B
21 OH Walking Lunges 45/25#
400m Run
7, “Sevens”
7 HSPUs
7 Thruster 135/95#
7 Knees to Elbows
7 Deadlift 245/175#
7 Burpees
7 Kettlebell swings 32/24kg
7 Pull-ups
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