Hero WOD
“TAMA”
For Time: (31min cap)
800m One Arm Kettlebell Farmer Carry 32/24kgs MRX 24/16kgs
31 Toes to Bar
31 Push-Ups
31 Front Squats 95/65 MRX 75/55
400m One Arm Kettlebell Farmer Carry
31 Toes to Bar
31 Push-Ups (add weight to the bar)
31 Hang Power Cleans 135/95 MRX 95/65
200m One Arm Kettlebell Farmer Carry
**HERO WOD based on Tama; actual WOD calls for barbell farmer carry**
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012.
Core Development
20 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs
2min High Plank Hold
20 Weight Plate Ground to Overhead 55/45 45/35 35/25lb
2min Low Plank Hold
