12 Heroes – 1500 WOD “White”
**12 Heroes – Saturday September, 28th 7:00am to 7:00pm**
Full details for the event can be found at the link HERE
Strength
5 x 8 Single Arm Dumbbell Strict Press (climbing)
* 15 minutes to complete 5 sets of 8 reps on each arm (10 sets total). Work to a heavy set.
WOD
“Surfer on Acid”
3 Rounds For Time:
400 Meter Run
21 Burpees
* Post time to the whiteboard.
After Party
1. Gymnastic Conditioning
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups
