Hero WOD: “ZIMMERMAN”

Warm Up: Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Squat Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, StretchGroup Skill & Mobility:Snatch Progression  Demo Video – Bergener Warm Up...

Hero WOD: “Klepto”

Warm Up: Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Squat Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, StretchGroup Skill & Mobility:Snatch Progression  Demo Video – Bergener Warm Up...

Hero WOD: “Pheezy”

Warm Up: Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Clean & Push Jerk (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand AttemptsGroup Skill & Mobility:Bergener Warm-up  VIDEO – Bergener Warm Up Demo...

Hang Power Snatch, Burpees

Warm Up: Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Power Snatch (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand AttemptsGroup Skill & Mobility:Bergener Warm-up  VIDEO – Bergener Warm Up Demo (courtesy...

HSPU, Box Jumps, Squats

Warm Up: Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Power Snatch (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand AttemptsGroup Skill & Mobility:Bergener Warm-up  ***VIDEO – Bergener Warm Up Demo...