Accessory Work:

3 rounds:

7 DB Devil Presses

15 DB press in Hollow + 10 Hollows 

50’ DB front rack walking lunges 


WOD: “Lockheed C-130 Hercules”

Part A:

4 min AMRAP:

40 Wall Balls

20 Sit Ups

Max Cal Bike

(Score is number of Cals)


Rest 4 mins


Part B:

4 min AMRAP:

30 Wall Balls

20 Burpees

Max Cal Row

(Score is number of Cals)


Rest 4 mins


Part C:

4 min AMRAP:

20 Wall Balls

20 Pull Ups

(rounds + reps)


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

Lockheed_C-130_Hercules.jpg

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