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WOD 3 ROUNDS FOR TIME OF: PUSH-UPS X20 BURPEE BOX JUMPS X10 (MEN @24 INCHES / WOMEN @20 INCHES) SIT-UPS X20 BROAD JUMPS X10 *Record your results on the TrainHeroic App to enter the...
HERO Ronald Paul Bucca (May 6, 1954 – September 11, 2001) A New York City Fire Department Marshal killed during the September 11 attacks. He is the only fire marshal in the history of the New York City Fire Department to be killed in the line of duty. After responding...
PARTNER WORKOUT: 1) REQUIRES 2 PEOPLE 2) BREAK DOWN THE REPS BETWEEN BOTH PARTNERS (EX. PARTNER1 DO 50 REPS, PARTNER2 DO 50 REPS) 3) BOTH ATHLETES COMPLETE ALL 100 REPS OF AN EXERCISE BEFORE MOVING ON TO THE NEXT EXERCISE 4) COMPLETE 100 REPS TOTAL (BETWEEN BOTH...
STRENGTH WOD A) SPLIT PRESS 5×3 WOD 3 ROUNDS FOR TIME OF: B1) RUN X400 METERS B2) POWER CLEAN x10 @155/115 LBS B3) DOUBLE UNDER (JUMP ROPE) X25 or X75 SINGLES *Record your results on TrainHeroic...
