HERO WOD
“HARPER”
23min AMRAP:
9 Chest to Bar Pull-Ups MRX Pull-Ups
15 Power Cleans 135/95 MRX 95/65
21 Air Squats
400m Run with a 45/35lb plate MRX 25/15lbs
*compare to Feb 22, 2024; Feb 21, 2021; Feb 26, 2017; Feb 21, 2016*
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
Core & Guns Development
2×10 Barbell Curls
2×10 Overhead Barbell Extensions
2×10 Barbell Sit-up to Press
2×10 Plate Hammer Curls
2×10 Overhead Plate Extensions
2×10 GHD Sit-up
2×20 Dumbbell/Kettlebell Curls (alt arms/10ea)
CFHSV RUNNING & ENDURANCE WOD:
E3MOM x 4 — 400m run
E6MOM x 2 — 600m run, rest 30 seconds, 200m run
E3MOM x 4 — 400m run
3+45 rx
2/24/24: 3+24 rx
4 + 13 rx
3+45 rx
4+17 RX
4+45 Rx
3+21 Rx