Wed 9/11/2013 EVF HERO WOD “FALLEN GRACE”
In honor and remembrance of our fallen heroes and victims of 9-11. Never forget. Wear your red,white and blue!
Warm up
600 Meter run
3 Sets of
5 Inch worms
10 Jump Squats
10 Groiners
20 Hollow rocks
Dynamic Stretches
Strength/Skill
Level 2 (Advance)
Power Cleans
3-3-3-3-3
Touch and go. Build up to a 3 RM
Level 1 (Beginner)
Dead-Lifts
3-3-3-3-3
Build up to a heavy set of 3
Training (Met-con)
“FALLEN GRACE”
In honor of our Heroes and those who paid the ultimate sacrifice. Never forget.
12 MIN AMRAP (12 Years)
Level 2 (Advance)
9 Power Cleans (155/110)
11 Lateral Bar Hopping burpees
Level 1
9 Dead Lifts (Body Weight or 70% of your heaviest set of 3 reps)
11 Lateral Bar Hopping Burpees
Scale options
Scale load on PC or Deadlifts
Step over bar
2013 09 10
That was intense!!!!
Awesome job guys! Joanna really super job, keep it up your doing great!
145# for 3 rm
Falling Grace – 5 rds + 3 reps @ 115#