Fitness

Hero WOD “White” Sc II

5 Runden auf Zeit:

6 onearm Ring Rows pro Arm / oder 10 strict (banded) Pull Ups

10 Toes-to-Kettlebell

15 Overhead Plate Lunges #10/5kg

400/200m Run

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Performance

Hero WOD “White” Sc I

5 Runden auf Zeit:

2 Rope Climbs / oder 6 onearm Ring Rows pro Arm

10 Toes-to-Bar

21 Overhead Plate Lunges #15/10kg

400m Run

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Competition

Hero WOD “White” RX

5 Runden auf Zeit:

3 Rope Climbs

10 Toes-to-Bar

21 Overhead Plate Lunges #20/15kg

400m Plate Run

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TIME CAP: 35 Min