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Wednesday, October 2nd

October 2, 2019

A. Barbell/ Accessory


i.) 4x8 strict press (across) 

ii.) 3 x 12-15 dips ( from a box, from rings, from a bench..however you would like, but choose a challenging option.)


B. Conditioning

Hero WOD "Jenny" (modified)


**This is one of the first and few female HERO WODS that also has a unique aspect to it where both men and women share the Rx weight. She was a U.S Army Capt who died on October 6, 2013 by an IED explosion. 


Keep her and all those who serve in mind as you chip away at this workout. You are stronger than you think, so push hard on this one and embrace the hard work and sacrifice. 



20 OHS

20 back squats

400m run


barbell: #45 for male and female. 



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