HERO WOD
“JOSHIE”
3 Rounds For Time: (30min cap)
21 Dumbbell/Kettlebell Snatch Right Arm
21 L Pull-Ups MRX Strict Pull-Ups
21 Dumbbell/Kettlebell Snatch Left Arm
21 L Pull-Ups MRX Strict Pull-Ups
Kettlebells = 20/12kgs RX+24/16kgs MRX 12/8kgs
Dumbbells = 40/25lbs RX+ 50/35 MRX 30/15lbs
*DB/KB Snatches are FULL Squat Snatches
Core & Individual Limb Development
15 Left Leg Left Arm One Leg KB/DB Deadlifts
15 Back Extensions
15 Left Leg Left Arm One Arm KB/DB Press
15 Right Leg Right Arm One Leg KB/DB Deadlifts
15 Hip Extensions
15 Right Leg Right Arm One Arm KB/DB Press
15 Reverse Hypers
