Hero WOD Friday: “Del”
For Time: (25 minute time cap)
25 Burpees
400 meter run with a 20 lb. medicine ball
25 Weighted pull-ups with a 20 lb. dumbbell
400 meter run with a 20 lb. medicine ball
25 Handstand push-ups
400 meter run with a 20 lb. medicine ball
25 Chest-to-bar pull-ups
400 meter run with a 20 lb. medicine ball
25 Burpees
FW: Reduce runs to 200m weighted; Sub Jumping Pullups/Chest to Bar Pullups and DB Push Press
Core Work:
Tabata Hollow Rocks
1 minute rest
Tabata Plank Hold
