amrap, box jumps, crossfit, deadlifts, dork, hero wod, hero wod dork, push-ups, wod -

Tuesday 9.15.20

Strength/Skill - Muscle-ups

EMOM 1:30 x 6

2 Strict Ring Muscle-ups

3 Strict Pull-Ups 

4 Strict Ring Dips


WOD (Workout of the Day) 

Hero WOD


6 Rounds

60 Double Unders

30 Kettlebell Swings

15 Burpees


Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 20-30 rounds
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX