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Tuesday 5.5.20

Warm-up Prep (10-15 Minutes)

3 Rounds

250m Row

10 Box Step-Ups

5 Wall Walks

10 Scap Pull-Ups 


Strength/Skill - Strict Muscle-Up, Strict Pull-Up

EMOM 1 x 10 Rounds

1 Strict Ring Muscle-Up from Floor

3 Strict Pull-Ups


WOD (Workout of the Day) 

Hero WOD


20 Min AMRAP

10 Push Presses 115/85

10 Kettlebell Swings 53/35

10 Box Jumps 24/20

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 10-15 Rounds
  • As with any long Hero WOD, pace yourself, don't come out blazing, but at 85% capacity and see where your at around round 3 and keep that pace or pick it up if you feel it's too slow.  Remember it's a long one and each round is pretty fast.
  • Score is total rounds plus reps

*Scale accordingly if any exercise cannot be performed RX