Hero WOD “DT”


Outdoors Primarily
Warm Up
12 Deadlift From Mid Shin to Top of Knees
9 High Hang High Pulls
6 Strict Press

12 Deadlift Starting at Top of the knee Squeeze and stand
9 High Hang Muscle Clean
6 Strict Press

12 Full Deadlift
9 Mid Hang Muscle Clean
6 Strict Press

With the Mini Band
2 Rounds- 1 Minute Each
Banded Glute Bridges
Static Bridge Hold with Marching
Clamshell Right
Clamshell Left
Banded Arnold Press

In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

Hero WOD
5 Rounds
12 Deadlifts 155|105
9 Hang Power Cleans
6 Push Jerks

Level 3- 135|95
Level 2- 115|75
Level 1- 95|65
ADV – 185|125

Extra Work
Ski Erg
200|150m Sprint
50 Double Unders