Sadly to say once again we start this week with a new Hero WOD...
We will continue with strength, and our normal warm-up but will drop our Burgener warm-up for today to make sure we have the time to complete our Hero..
do one or two warm up reps then shoot for your max and maybe then some.
25 Muscle-ups - sub with 25 pull ups and 25 dips
35 GHD situps - sub with K2E and or weighted med ball sit-ups
Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.