Run 400M/Row 500M
10 pass throughs
10 around the world
10 PVC overhead squats
10 pushups
10 box jumps
**This is a long WOD. Please be on time, warmed up and ready to start!
WOD
“Lumberjack 20″
20 Deadlifts (275/185) (225/155) (185/115)
Run 400m
20 KB swings (2pood/1.5pood) (1.5pood/1pood) etc.
Run 400m
20 Overhead Squats (115/75) (95/65) (75/45)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar-scale to bands)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45ea/30ea) (35/25) (25/15)
Run 400m
Run 400m
20 KB swings (2pood/1.5pood) (1.5pood/1pood) etc.
Run 400m
20 Overhead Squats (115/75) (95/65) (75/45)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar-scale to bands)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45ea/30ea) (35/25) (25/15)
Run 400m
Find the story behind this Hero WOD here:
BEGINNERS WOD
AMRAP 15 Minutes
Run 200 meters
12 Front Squats (95/65)
12 Swings (35/26)
Run 200 meters
12 Front Squats (95/65)
12 Swings (35/26)
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