Hero Wods

A Hero WOD is a tribute to a fallen first responder or member of the military who died while serving honorably in the line of duty.

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AMRAP in 10 minutes

5 Push Jerks (155/105 lb)
12 Mountain Climbers

AMRAP in 10 minutes

8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)

4 Rounds for Time

18 Overhead Squats (115/85 lb)
18 Toes-to-Bars

22-11-5 Reps for Time

Dumbbell Snatches (70/45 lb)
Pull-Ups
400 meter Run

For Time

1 mile Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
1 mile Row

For Time

30 Snatches (155/105 lb)

AMRAP (in a Team of 3) in 35 minutes

20/15 calorie Air Bike
7x100 meter Sprints
22 Clean-and-Jerks (135/95 lb)
180 Double-Unders

AMRAP in 30 minutes

50 meter Swim
10 Push-Ups
15 Air Squats

AMRAP in 20 minutes

5 Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Thrusters (95/65 lb)

Cash-In: 1,000 meter Run

Directly into AMRAP in 22 minutes of:
23 Air Squats
7 Burpees
14 Push-Ups

Cash-Out: 1,000 meter Run