12 min AMRAP
30 Double Unders
5 Burpees
3 Chest-to-bar Pull-ups
Post rounds and extras in comments.
LUNCHTIME CLASS ONLY HERO 08
MARCONI
For Time (with a Partner)
2,382 meter Row
Then, 20 Rounds of:
11 Toes-to-Bars
20 Air Squats
16 Kettlebell Swings 24/16kg
One partner works while the other rests. Break up the work between partners as needed.
HERO 1
5 Rounds
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings 32/24 kg
21 Wall Ball Shots 9/6 kg
This British Hero WOD is dedicated to Adam Brown Royal Marines Commando, 40 Commando RM (Alpha Coy) who was killed in an explosion in Afghanistan on August 1, 2010 - at the age of 25.
Post time in comments.
MONO
Each for time
Run 3 x 800 m
Post slowest in comments.
STRENGTH
Front Squat
2-3-5-10-2-3-5-10
Use the same weight for each set.
Stick with the weight you will use for the sets of 10 reps for all sets.
Post weight in comments.
NFTFQ
10-8-6-4-2
Ring Row
DB Shoulder Press
DB Step-up 20”
Post in comments.
20.1
10 rounds for time of
8 GTOH 42.5/30kg.
10 Bar Over Burpess
Time cap: 15 minutes