THIS IS THE FIRST SUNDAY WOD WE DID.

 SINCE THEY ARE BENCH MARK AND

HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY SEPTEMBER 16 2018

AND SEE WHAT YOU DID AND RECORD NEW NUMBERS.

 

DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS? 

BENCH MARK WODS ARE FOR YOU TO ASSESS YOUR FITNESS PROGRESS..

DON’T BE DOWN IF THINGS DIDN’T CHANGE OR WENT BACKWARDS… THIS IS FOR

YOU AND YOUR PERSONAL GOALS.

First Hero Wod we did was in honour of September

9/11.  The amazing hero who ran to

danger to help,

this is a very small remembrance of their bravery 17 years ago!

For time:  GREEN IN SCALED 
5 ring handstand push-ups / no rings/ hsholds 
5 squat cleans, 185 / 125 lb.  MW
10 strict handstand push-ups, holds 
10 squat cleans, 155 /105 lb.MW
20 handstand push-ups regular or from high bar 
20 squat cleans, 135 / 95 lb.
40 ring dips/ bench, matador , or skull crushers on floor 
40 squat cleans, 95 / 65 lb.