WOD of Jan. 12th

Feeling very patriotic this weekend.

So, I programmed a HERO WOD.  Since my group is still mostly beginners, we set a 10 min mercy killing!

Jan. 12th WOD

Jan 12th 2014


Warm Up


  • Air Squats
  • Pull-Ups/Body Rows

Lifting Movement

  • Front Squats From the Floor
  • 3 ( 4-4)


Ten rounds for time

  • 95 pound Thruster, 10 reps
  • 10 Ring push-ups


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