Hero Time!


For time:

50 Pull Ups

Run 400 meters

21 Thrusters

Run 800 meters

21 Thrusters

Run 400 meters

50 Pull ups

If you struggle with pullups, try ring rows (can also be done with a bar), assistance band pull ups, or jumping pull ups as a last resort. The weight for the thrusters is 95lbs for the men and 65lbs for the ladies…scale as needed and feel free to just use a pvc pipe or broomstick as always!

Perform the same workout as above, and subsitute burpees for thrusters if you do not have a barbell or any weights. A thruster can also be performed with dumbells!

Some people are more bendy than others

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