May 3, 2017

Today we will do a modified version of the Hero WOD – Miron

3 Rounds for Time:
800m Run
23 Back Squats at 3/4 body weight
13 Deadlifts at 1 1/2 body weight

Time Cap as needed by coach of each class

Please scale accordingly. You should be able to do multiple reps at the weight you choose. If you can’t do the suggested, that’s ok!! We would rather you scale!

Optional Core work after, IF, and only if time permits in the class:

21-15-9
GHD Situps
Back Ext