HEC WOD

October 2, 2016 / Workout of the Day
HEC WOD

Warrior Pride Fitness CrossFit – CrossFit

Back Squat (3@65%, 3×2@75-85%, 4×1@85-90%)

Beg: Metcon (Time)

1 round

100 SU’s

30 hanging knee raise

30 box dips

2 rounds

50 SU’s

15 hanging knee raise

15 box dips

Fit: Metcon (Time)

1 round

150 SU’s

30 hanging knee raise

20 modified ring dips

2 rounds

75 SU’s

15 hanging knee raise

15 modified ring dips

3 rounds

35 SU’s

5 hanging knee raise

5 modified ring dips

Per: Metcon (Time)

1 round

150 DU’s

30 T2B

20 ring dips

2 rounds

75 DU’s

15 T2B

10 ring dips

3 rounds

25 DU’s

5 T2B

5 ring dips

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