Hero WOD McGhee

Clean That Sh*T

Establish a 1 Rep Max Power, Hang, Or Squat Clean

Technique work for those uncomfortable/unfamiliar with heavy Cleans

After establishing 1 Rep Max, if any tine remains, perform as many wall balls possibly with remainder of class.

Monday 12/3/12

GI Jane
100 Burpee Pull-Ups

Post WOD
3 rounds of 15 GHD Back Ext

Saturday Team WOD

Teams of 6- 30 Minute AMRAP

450 Box Jumps- 24/20"
450 Jump Overs (partner in pushup position. other partner jumps over body)
450 Hand Release Push-ups

3 people will work at once. The amount of reps to be performed per set are 15, no more and no less. Each athlete will perform a total of 75 reps for each movement. While 3 people are working on their reps, the other 3 must each perform ball slams while waiting for their turn to perform their 15 reps. 30lb ball for malls 20 for females. If you have heavier, please go heavier, 40/25. When you get to partner jumps, all 6 people will work at once. The ball slams will be performed during the box jumps and HRPU while waiting for reps. Enjoy!!

Dual WOD's

New Graffiti Work

More Climbing...Burpee, Snatch and Row

Pre- Game
5 Rope Climbs or 10 Ground to Stands


WOD- 6 Rounds
400m Row
8 DB Snatch L/R Arm- 45/30
5 Burpees
Farmer Carry 100 Feet
8 DB Snatch L/R Arm- 45/30
5 Burpees
Farmer Carry 100 Feet