12 Heroes – 1200 “Omar”
**12 Heroes – Saturday September, 28th 7:00am to 7:00pm**
Full details for the event can be found at the link HERE
Strength
Weighted Strict Pull-up
* 10 minutes to build to a 1 rep max.
WOD
“Sleeping Bag”
4 Rounds for Time:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Weighted Run
* Post time to the whiteboard.
Accessory Work
1. Handstand Walk Conditoning
Alternating On the Minute x 12 (6 Rounds):
1st Minute:
1 Power Clean
1 Push Jerk
1 Power Clean
1 Split Jerk
Sets 1-2: 70% of 1RM Clean & Jerk
Sets 3-4: 75% of 1RM Clean & Jerk
Sets 5-6: 80% of 1RM Clean & Jerk
2nd Minute:
25-50′ Handstand Walk
2. Cool Down
Foam Roll Lats: 2 Minutes Each Side
Foam Roll Calves: 2 Minutes Each Side
