• Mazen Nassar

Veterans Day Hero WOD        11-12-18


In honor of all the women and men who serve our great nation. Thank you for your service.  

“Bert”

For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups 400 meter Run 50 Burpees Scaling This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each. Intermediate Option For time: 40 burpees 400-m run 80 push-ups 400-m run 120 walking lunges 400-m run 160 squats 400-m run 120 walking lunges 400-m run 80 push-ups 400-m run 40 burpees Beginner Option For time: 20 burpees 200-m run 30 knee push-ups 200-m run 40 walking lunges 200-m run 50 squats 200-m run 40 walking lunges 200-m run 30 knee push-ups 200-m run 20 burpees 


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