Hero WOD “Badger”



Warm Up
200M Run


2 Rounds
10 Reps of Each
Banded Deadlift
Banded High Pull
Banded Pull Apart
Banded Front Squat

Lat Rolling and Stretching

Midline Madness
1 Round
1 Minute L-Sit Hang or Knee Up Hang
:10s rest
1 Minute of L-Ups or Knee Ups
:10s Rest
1 Minute Flutter Kicks
:10s Rest
Repeat with 30s Holds

MOD Midline Madness
1 Round
1 Minute Plank Hold
:10s rest
1 Minute of Jackknives
:10s Rest
1 Minute Hollow Hold
:10s Rest
Repeat with 30s Holds

WOD (35 min hard cap)
3 Rounds
30 Squat Cleans 95|65
30 Pull-ups
800m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Coaches Scaling Note: Unless you can do 10-15 unbroken pull ups, you should aim to scale down the pull-up reps. This is a pulling intensive workout that could do serious muscle damage if not scaled properly. The weight should be super light on the Squat cleans as 10 unbroken reps should be expected on the first round. If your first round takes over 8-10 mins, please scale back the reps further please to preserve the stimulus of the wod.

Level 3- 20 Reps
Level 2 – 75|50, 20 reps
Level 1 – 65|35, 400m Run, 15 reps

Extra Work
Back Squat – 3 reps
Max Strict Ring Dips