Hero WOD Dunn

Monday Sep 2 2019


Labor Day hours are one hour classes at 8:15am, 9:15am and 10:15am. We will have regularly programmed Back Squats and Hero WOD Dunn.
There will be a non-coached Open Gym time from 7:00-8:00am. 
Gym closes at 11:15am.
1.) Every 2 min for 5 Rounds
2 Back Squat @ 90% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 19 min AMRAP
3 Muscle Ups
1 Shuttle Sprint = 5, 10, 15 yards
6 Burpee Box Jump Overs 24/20"
-Jump clear over the box
*3.) 3 Rounds
10 Unbroken Strict Pullups
10 Unbroken Strict Handstand Pushups
-Any time you break (come off the pullup bar/wall) Bike 10/7 Cals
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12 rounds into 13 or 11 rounds into 12 🤔
Mup, hand and feet fly over for burpees. BS at 165#
335BS; 10rds+3bbo
11 rds. + 3 MU + .69 yds
320# BS
BS up to 250#
Did BS on Tues....305#
7+all the shuttle run
BS @ 190#
11 rounds + 2 MUs
5x5 Good Mornings @ 185# / Right quad tendon is still healing.
10 rnds - modified with rings and I jumped ON the box then over
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6 + .006 miles
210 BS
8 rounds Rx
215 BS
10 mile bike
Nice & EZ. On the FR Trail - no cars! 🤪😃
8 + 2 MU
BS @ 225#