6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Not today we have a new Hero WOD :-(
Strength:
So after being awake all night thinking I had done something wrong with the programming I realized I didnt put in a max effort today - and it literally kept me up all night, SORRY guys
Strict press
12-10-8 warm up
5-5-5-5-5 @85% of your 1 rep max
Super set your work sets with dumbbell or kettlebell lateral flys 15 reps
Metcon:
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate - due to the icy conditions we subbed this with a 500m row
Post rounds completed to comments.
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
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