Hero WOD Daniel: For time 50 Pull Ups, 400 m Run, 21 Thrusters RX 40 kg, 800 m Run, 21 Thrusters RX 40 kg, 400 m Run, 50 Pull Ups.
Endurance WOD:
For time A. 3X600 m ROW, 3X600 m Run, 3×600 m Ski Erg.
1 min Rest Between Sets
10 min cap for each station.
Lower body
4×8 back squat
4x 16 box step up alternate
4x deficit sumo squat
3x 10 Swiss ball leg curl + 30″/45″ glute bridge hold
3x 40″/1′ farmer walk + 12/15 v ups
