Author: arnie

HERO WOD LUMBERJACK
20-D/L 155/225
20-KB SWINGS 55/70
20-OHS 85/115
20-BURPEES
20-PULL-UPS
20-BOX JUMPS
20-DB SQ CLEANS 20/30

RUN 400 MT AFTER EVERY EXERCISE

BUY IN
100 MT LUNGES
3 RDS
20 CLUSTERS 65/95
20-PULL UPS
20 SIT UPS
BUY OUT
1 MILE RUN

PROWLER PUSH 50 MT X2 EACH

21-15-9
TOES TO BAR
HSPU
OHS 65/95
BOX JUMPS

21-18-15-12-9-6-3
HANG POWER CLEANS 85/115
BURPEES OVER THE BAR

2 RDS
400 MT RUN
20 WALL BALLS
1- ROPE CLIMB

NO REST

2 RDS
400 MT RUN
10 SQUAT SNATCHES 65/95
1-ROPE CLIMB

D/L
10- 15 MINS
WORK UP TO 1REP MEDIUM TO HEAVY WEIGHT D/L

4 RDS
15-D/L 135/185
30 DUBS
15 PULL UPS
30 SIT UPS