Hero WOD “

“Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer...

10/29/13

A) 30 Turkish get-ups (15 each arm) 1.5/1 pood B) 5x 8 thruster 95/65 12 back lunge 95/65 16 ring dips C) 100 4 count flutter...

10/28/13

Conditioning vs. Cardio A) 16 minute EMOM even- 30 seconds max KB swing 2/1.5pood 30 seconds rest odd- 30 seconds max burpees 30 seconds rest B) 8 x tabata...

10/24/13

A) 14 minute AMRAP 10 burpees over bar HR 15 deadlift 165/115 HR 20 wallball 20/14 B) 14 minute EMOM Even minutes: 100m sprint Odd minutes: 20 jumping...

Hero WOD “Badger”

“Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq Dec 11,...