Hero WOD

Pony Up

3 sets not for time: 3 reverse wall climbs 30 double unders 12 T2B Benchmark Hero workout “J.T.” 21-15-9 HSPU Ring dips Push ups

Hero WOD: Nutts

Happy 4th of July! Hero WOD “Nutts” c/o CrossFit.com For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate

Crash Course

3 rounds not for time 5 strict pullups 10 KB snatch 30 double unders Then Hero WOD c/o CrossFit.com Nate 20 min AMRAP 2 muscle ups 4 handstand push-ups 8 KB swings (70/53)

Sisson

Hero WOD Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you’ve got a 20-lb. vest or body armor, wear it.

Jennifer

Hero WOD:  Jennifer c/o CrossFit.com Complete as many rounds as possible in 26 minutes of: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box

René

Hero WOD c/o CrossFit.Com (40min cap) 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body armor, wear it.

Mr. Joshua

(35 min. cap) Five rounds for time of: Run 400 meters 30 Glute-ham/GHD sit-ups (Medball Sit-ups) 15 Deadlift (250/165)

“DT”

“DT” WOD c/o mainsite CrossFit.com Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Luke

Warm-up 1,000m Row Partner Hero WOD Run together; split reps as necessary For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood Kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted […]