Strength/Skill

10 Min EMOM
5 HSPU/ Wall Walk

WOD

400m Run
“Fran” (75/55)
21-15-9
Thrusters and Pull ups

Strength/Skill

J Hook box drills

WOD

With a running clock 1-mile run
rest 3 min then
21 Burpees to target 6″reach
1 Rope Climb
15 Burpees to target
2 Rope Climbs
9 Burpees to target
3 Rope climbs
9 Burpees to target
2 Rope Climbs
15 Burpees to target
1 Rope Climb
21 Burpees to target

Snatch Speed Ladder! (power or squat)

HERO WOD

“Randy”
75 Power Snatches (75/55)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children.

Strength/Skill

“Handstand walk/ Wall walk practice”
5×30 sec Hand/headstand hold (1:1)
(on wall or freestanding)

10 Reps Wall walk (not for time)
athletes with kick up can do
5 sets of 6 shoulder taps

WOD

100 ft HS walk
50 Cal Row
80 ft HS walk
40 Cal Row
60 ft HS walk
30 Cal Row
40 ft HS walk
20 Cal Row
20 ft HS walk
10 Cal Row