SATURDAY 6-30-18

Warm up

1x 400 m run

2-3 X

10x Legswings 

10 x Airsquats 

10 xRing Rows

5 x each arm KB hang Clean & Jerk 

WOD 

“Hotshots 19”

Six rounds for time of:

30 Air Squats

135/95 Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

Scaling

This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option

6 rounds for time of:

30 squats

19 power cleans

7 pull-ups

Run 400 meters

Men: 115-lb. clean

Women: 75-lb. clean

Beginner Option

4 rounds for time of:

15 squats

10 power cleans

5 ring rows

Run 400 meters

Men: 75-lb. clean

Women: 55-lb. clean

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