Hero WOD - "Liam"
For Time:
800m run with plate (45/35)
-Then-
10 Rounds of:
10 T2B
5 Front Squat (155/105)
1 Rope Climb
~or~
5 Rounds of:
20 T2B
10 Front Squat (155/105)
2 Rope Climbs
-Then-
800m Run with plate (45/35)
(40 minute cap)
FW: Reduce rounds to 5 of the first option; Reduce weight to (115/75); Sub Knee Raises; Sub :20 Deadhang on rig for Rope Climb
LF: 800m Run, then 10 rds of: 10 Ab-mat Situps, 10 Goblet Squats, 10 KB Swings, then 800m run
