Tuesday, July 28, 2015


12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 push jerks (155/105)

Tip of the Day
Hero WODs have a desired stimulus just like our regular day to day WODs.  Some are designed to be brutally long, while others are more of a challenging sprint.  Yes all Hero's are hard but no, not all of them should be 50 minutes long.  As an athlete, you get one barbell and be smart about the weight that you choose.  If the rx weight is more on the way heavy side for you, it needs to be scaled and not fought through.

*Courtesy of CrossFit, Inc.
*In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.