Local Hero’s WOD:

Lets honor those local every day hero’s that protect us, rescue us, and keep us safe!

-Must add weight after WOD A, and WOD B, so figure out where you want to end up.

 

26 mins Running Clock going UP

 

WOD A: "Fire and Rescue"

Mins 1-5: (5 mins)

Run 400m, then AMRAP power snatch 75/55

 

Rest 2 mins (add weight)

 

WOD B: "County Police"

Mins 7-12: (5 mins)

Row 450m, then AMRAP thrusters 95/65

 

Rest 2 mins (add weight)

 

WOD C: "State Police"

Mins 14-19: (5 mins)

25 Burpees, then AMRAP clean and jerks 115/75

 

Rest 2 mins  (grab your rope and medball)

 

WOD D: “EMT"

Mins 21-26: (5 mins)

3 RFT:

15 wall balls 20/14

5 Toe to bar

Then AMRAP: DUs

 

Comment