HERO WOD “HARPER”
23min AMRAP:
9 Chest to Bar Pull-Ups
15 Power Cleans 135/95 MRX 105/70
21 Air Squats
400m Run with a 45/35lb plate MRX 25/15lb
*compare to 21 Feb 2021; 26 Feb 2017; 21 Feb 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 & Grip Development
100m Plate Pinch Carry
20 Plate Hammer Curls
100m Kettlebell Heavy Farmer’s Carry
20 Plate Hammer Curls
40 Double KB/DB Curls
CFHSV Running & Endurance WOD:
2 rounds of:
400m run, rest 1 minute
200m, run, rest 30 seconds
100m sprint, 100m recovery walk
Then, 2 rounds of:
800m run, rest 1 minute
400m run, rest 30 seconds
200m sprint, 200m recovery walk
Then, 1 round of:
100m sprint, 100m recovery walk
200m sprint, 200m recovery walk
100m sprint
