SATURDAY

Knee sleeves for rope

Wrist wraps/tape

Running Shoes

Lifters – optional

Hero WOD

“Andrew Harper”

U.K. Police Officer Andrew Harper

Killed on Duty: 15/08/2019.

For Time:

·     Cash-in: 1000-meter Run

Into:

4 Rounds of:

·     28 Burpees

·     28 Pull-ups

·     28 Kettlebell Swings (RX 24/16 Kg)

·     28 Sit-ups

·     28 Air Squats

·     18 Alt. Jumping Lunges

·     28 Double-unders

·     Cash-out: 1000-meter Run

Could be done as 16 Rounds of 7 Reps to reduce time and fatigue