Fourth of July – HERO WOD

Help us choose a workout for this summer event (voting on FB group)

“Daniel”

For Time:
50 Pull Ups
400 Meter Run
21 Thrusters (95 lbs / 75 lbs)
800 Meter Run
21 Thrusters (95 lbs / 75 lbs)
400 Meter Run
50 Pull Ups

“Glen” (partner style alternate 200s)

For Time:
30 Clean and Jerks (135 lbs / 95 lbs)
Run 1 Mile
10 Rope Climbs (15 foot ascents)
Run 1 Mile
100 Burpees

“White” (partner)

5 Rounds For Time:
3 Rope Climbs (15 ft.)
10 Toes to Bar
21 Walking Lunges with Plate Held Overhead (45 lbs / 25 lbs)
Run 400 Meters

Helton”

3 Rounds For Time:
Run 800 Meters
30 Dumbbell Squat Cleans (50 lbs / 35 lbs)
30 Burpees

“Sisson”

As Many Rounds As Possible in 20 Minutes:

1 Rope Climb (15 foot ascent)

5 Burpees

200 Meter Run

(Wear 20 lb / 14 lb vest if available)

“Holbrook”

10 Rounds For Time:
5 Thrusters (115 / 75 lbs)
10 Pull Ups
100 Meter Sprint
Rest 1 Minute

“Bulger”

10 Rounds for Time
Run 150 Meters
7 Chest to Bar Pull Ups
7 Front Squats (135 lbs / 105 lbs)
7 Hand Stand Push-Ups

“Badger”

3 Rounds For Time:
30 Squat Cleans (95 lbs / 75 lbs)
30 Pull Ups
800 Meter Run

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