The workout for 8/17/16 is...                                      

  • By Leslie Friedman
  • 17 Aug, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 

The workout for 8/17 is...

HERO WODs - Why do we do them? As you go through today's very challenging WOD, try to reflect on the fact that you're able bodied and among friends - no matter if you do this WOD as prescribed or scaled, be proud that you came in today!

Kipping/Butterfly Pull Up Technique Work and HSPU Technique work + Front Squat Progressions

10 rounds
Run 150 meters
7 chest to bar pull-ups (scale to kipping Pull Ups or Ring Rows)
7 front squats (135/95) or 50% of your 1RM Front Squat
7 handstand push-ups (scale to push ups or piked HSPU). Rx is to flat mat or 1 ab mat with 25# plates
(30 minute cap)

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