Monday, September 5, 2016

Labor Day “Hidalgo”. Start your holiday off right with a special Hero WOD. Both gyms will have classes at 8:30a and 10a. Come out for a once a year experience!

“Hidalgo”

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

Notes:  You may need to scale the runs in order to fit this workout into an hour. If running four miles poses a challenge for you consider scaling to one mile, or rowing a 4k.
On the other hand if you are an advanced CrossFitter and  you’ve got a twenty pound vest or body armor, wear it.
L1: DB Squat Clean 15/10, 12/8”, Walking Lunge with 10lb plate
L2: 95/65, 20/12”, WL with 15lb plate
Rx: 135/95, 24/20”, 45/25lb plate
Rx+ same as Rx with a weight vest