SOMETIMES YOU GOTTA GRIND

That was a fast week and might as well go out with a bang!

Ive pulled out a Hero wod for this Friday!

This is one that leaves you crushed (like most heroes do) but this one adapts well

500m Row

3 rounds of Cindy

5 pull ups

10 push ups

15 back ext

500m Row

Wall Ball 3xME Heavy to 9ft

KB Deadlift 3×10 HBP

Plank Holds 3xME weighted if Possible

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007

3 RFT

40 pound Dumbbell snatch, 21 reps, right arm
21 in chair Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 in chair Pull-ups

Mobility

Have an awesome Weekend!