Friday 6-9-23

Hero WOD Saturday is tomorrow! Join us 8am! 

Warm Up:
Run 1 mile
foam roll booty and hamstrings
30 Lunges 
2 Wall Walks 

Create your own workout or make up one you missed this week! 

Practice a lift or gymnastic skill! 

Try this:
For Time:
25 Wall Balls (20/14#)
Run 200m
25 KB Swings (53/35#)
Run 200m
25 Pull Ups 
Run 200m
25 DB Deadlifts (40/25#)
Run 200m
25 Burpees 
Run 200m
25 DB Push Press (40/25#)
Run 200m
25 Single Arm Hang Clean and Jerk (db40/25#)
Run 2oom