Hero Wod: “Weston” Complete 5 rounds of: 1000 Meter Row 200 Meter Farmers Carry w/ DB 50 Meter Waiters Carry right arm 50 Meter Waiters Carry left arm (RX-45/30) (M-35/25)
Francisco “Bull” Rodriguez Happy Birthday For Time: 9 Thrusters 14 KB Swings 75 Pull Ups .5 Mile Run 21 Toes to Bar 15 Power Cleans 39 Calorie Row (RX-155/105)(M-125/85) (RX-70/45)(M-55/35)
Francisco “Bull” Rodriguez Happy Birthday For Time: 9 Thrusters 14 KB Swings 75 Pull Ups .5 Mile Run 21 Toes to Bar 15 Power Cleans 39 Calorie Row (RX-155/105)(M-125/85) (RX-70/45)(M-55/35)
Hero Wod: “Donny” 21-15-9-9-15-21 reps: Deadlifts Over the bar Burpees (RX-225/150) (M-180/120)
Hero Wod: “Hildy” For Time: 100 Calorie Row 75 Thrusters (45/35) 50 Pull Ups 75 Wall Balls 20/14(10/9’) 100 Calorie Row
Hero “WITTMAN” 7 rounds: 15 KB Swings 15 Power Cleans 15 Box Jumps (RX-55/35) (M-45/30) (RX-95/65) (M-75/55) (RX-24/20) (M-20/18)
Individual wod Saturday: “Filthy Fifty” 50 box jumps 50 jumping pull ups 50 KB swings 50 walking lunges 50 Knees to elbow 50 push presses 50 Goodmornings 45/35 50 wall balls 20/14 50 Burpees 50 Double Unders (RX-24”/20”)(M-20”/18”) KB (RX/M-35/25) Push Press (RX/M-45/35)
For time: NO DROPPING 21-18-15-12-9-6-3 reps : Thrusters Pull Ups (RX-85/55) (M-70/45)
800 Meter Run w/ Ball 14/10 20 Hang Cleans 20 Flat Bench Presses .85 Mile Trail Run (RX-135/95) (M-115/75)
“FIGHT GONE BAD” 4 ROUNDS: Wall Balls (20/14)(10’/9’) Sumo Deadlift High Pulls Box Jumps (RX-20”)(M-18”) Push Presses 75/55 Row for Calories
