12 Heroes – 1600 WOD “Coffee”
**12 Heroes – Saturday September, 28th 7:00am to 7:00pm**
Full details for the event can be found at the link HERE
WOD
“Workaholic”
3 Rounds:
21/15 Calorie Row or Bike
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (1.5/1.0 pood)
15 Thrusters (95/65#)
* Post time to the whiteboard.
After Party
1. Skill Conditioning
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge (50′ Each Arm)
25 Hip Extensions
12 Single Dumbbell Alternating Box Step-ups (24/20″)
Rest 2 Minutes Between Sets
