WOD:

-8 Rounds

Sprint 100 meters

Bear Crawl 50 meters (Keep your butt down and and don’t let knees come forward of belly. Anything less and you’re doggin out.)

Recovery Walk 50 meters

WOD:
-2 Rounds
50 Burpees
50 Sit Ups (strict)
100 Alternating Lunges (75 per leg)

WOD:
8 Dive Bomber Push Ups (down n back is 1)
30 Air Squats
Run 200m (Fast)
Rest 90 sec.
Repeat 5 times

Hero WOD:
“Loredo”
– 6 Rounds
24 Squats
24 Push Ups
24 Walking Lunges
400 Meter Run

WOD:
-15 Minute AMRAP
10 Pistols
10 Handstand Push Ups
30 Double Unders

Hero WOD:
“Severin”
50 Pull Ups (strict)
100 Push Ups (hand release)
5k Run