Hero WOD “Joe”

Al – Smilin’ Sandbag Squats

Warm-up
2 Rounds
:20 on/:10 off
Jump Rope
Bar Facing Burpees
Jumping Squat
Hollow Rocks

Mobility
Calf Rolling
Lat Roling

HERO WOD (40 min cap)
โ€œJoeโ€
10 Rounds
10 Thrusters 95,65
10 Bar facing burpees
10 Pull-ups
57 Double unders

Joe Lengel Jr

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

Level 3- 7 Rounds *Recommended
Level 2- 75|55, 7 rounds, 7, Reps, 25 Double Unders
Level 1- 65|35, 5 rounds, 7 Reps, 80 singles

Extra Work
12-10-8
Weighted Dip
Pendlay Row

X