HERO WOD
“WALSH”
4 Rounds For Time: (40min cap)
22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees
22 Back Squat 185/125lbs MRX 115/75
Run 200m with a 45/35lb plate Overhead MRX 25/15
U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.
Core & Squat Development
22 WallBall or KettleBell Russian Twists
1min Wall Iron Chair Sit Holding 25/15/10lb plate
22 WallBall Russian Twists
1min Overhead Weight Plate Squat Hold
22 WallBall Russian Twists
1min Low Plank Hold
CFHSV RUNNING & ENDURANCE WOD:
3 rounds of:
600m run, rest 30 seconds between efforts
Rest 3 minutes between rounds
*courtesy of Aerobic Capacity*
29:18 Rx
2022 – 27:09 Rx
3+38 @ 185, scaled to open standard burpee pull ups
3+22 scaled to back squats from the rack
38:22 RX
Love this pic
3 + 44 rx
30:27
32:58 Rx
2 + 22 Rx
35:14 rx