Team Hero WOD Holleyman
30 rounds for time 200 m Run, 5 Wall Ball, 3 Handstand Push Ups, 1 Power Clean RX 100 kg
Endurance WOD
I Go you Go
A. 5x200m run Cap 12 min.
B. 5×20/15 cal Echo bike Cap 12 min.
C. 5x 250/200 Row Erg Cap 12 min.
Upper body combo
4×10 military press
4x 3/4 rope climbs or 8/12 chin ups
4ss 10 Arnold press + 10 dumbell alternate bicep curls
3ss 10 reverse fly + 10 kick backs 3ss 12 trx bicep curls +12 trx tricep extension