WOD – Saturday 11 August 2018

7am & 4pm

“DG”

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
22.5/15 Dumbbell thruster, 8 reps
22.5/15 Dumbbell walking lunge, 12 steps

then……..

“THREE WISE MEN”

Three AMRAPs in 16 minutes

AMRAP in 4 minutes
5 Hang Squat Snatch 60/40
10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes
10 Power Cleans 60/40
20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes
15 Box Jump-Overs 24/20
30 Wall Ball Shots 9/6

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.

Great pick from Russ. Actually disappointed I will miss these awesome Hero WODs. Anyway, pumped for True Grit!