Gymnastics 1: Ring Dips (3X10 (Weighted if possible)) HERO WOD Josh (Time) 21 Overhead Squats, 95#
15 Overhead Squats, 95#
9 Overhead Squats, 95#
18 Pull-ups In honor of U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regi
Max Effort 800m Run Metcon Get as Far as you can in 3 Min..6 Min..FOR TIME:
100 Double Unders
40 DB Snatch #50/35 Rx+ anything over RX
30 Sumo Dead Lift High Pull #115/75 Rx+ #135/95
20 Plated Burpee Pick Ups #45/25
10 Bar Muscle Ups (Mod: Burpee C2B/Pull Up-Jump) Score total reps in those time frames and then total time.
Gymnastics 1.: L-Hold (Score amount of attempts to complete) Accumulate 1 Min 2.: Hand Stand Hold (Score total attempts to complete) Accumulate 1 Min Metcon Metcon (Time) For Time! In ANY Order!
10 Rope Climbs
90 Cal Assault Bike
Time Cap 22 Min