WOD
“Ned” Hero Wod
7 Rounds for Time:
11 Bodyweight Back Squats (scale to 75%, then 50% if needed, but it should be hard)
1000m Row
FitWOD
For Time:
Horseshoe Run
100 Squats
80 SLSU
Rax Ct Run
60 Push-ups
40 Walking Lunges
Blvd Run
20 DBall over Shoulder (100/75)
10 Burpees
Praxair Run
5 Burpees
15 DB Bear Hug Squats (100/75)
Blvd Run
25 KB (53/35)
45 KB SDHP (53/35)
Rax Ct Run
65 Hollow Rocks
85 DU’s(2x singles)
Horseshoe Run
