Hero WOD: Sat 07.13.2024 “Operation Red Wing”
"Operation Red Wing"
1200 Meter Run
Then
16 Rounds
8 Toes to Bar
Then
47 Goblet Squats
"Operation Red Wing"
1200 Meter Run
Then
16 Rounds
8 Toes to Bar
Then
47 Goblet Squats
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Row Intervals
3 Rounds for Distance
2:00on/2:00 rest
:90on/:90 rest
:60on/2:00 rest
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Sumo Deadlift
3x6, across
"Go Away"
8 Rounds
15/12 Cal Bike
15 Russian KB Swings
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"Redbull"
With a buddy
4 Rounds
100 Sit Ups
50 Calorie Row
6 Wall Walks
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Clean Complex
Clean Pull + Hang Squat Clean + Squat Clean
on the 2 min for 16 min
"Then, Go"
21-15-9
Hang Squat Clean
Pull Up