12 Heroes – 1700 WOD “Klepto”
**12 Heroes – Saturday September, 28th 7:00am to 7:00pm**
Full details for the event can be found at the link HERE
WOD
“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike/Row or 300m Run
50 Double Unders (75 Singles)
5 Deadlifts (climbing)
* Building in deadlift weight over the 5 rounds. Post heaviest weight completed to the whiteboard.
After Party
1. Barbell Overhead Walking Lunge
Build to a Heavy at Each Distance:
100′ Barbell Overhead Lunge
50′ Barbell Overhead Lunge
25′ Barbell Overhead Lunge
Rest as Needed Between Sets
2. Cool Down
Hamstring Foam Roll: 1 Minute Each Side
Calf Foam Roll: 1 Minute Each Side
Quad Foam Roll: 1 Minute Each Side
