Daily WOD – Jan 1, 2022

Greg, Mado & Bob powering through wall balls.

Workout of the Day


Complete for time:

  • 2000m run
  • 22 wall balls (30/20# to 10/9′)
  • 22 ring muscle ups
  • 22 wall balls (30/20# to 10/9′)
  • 22 power cleans (185/123#)
  • 22 wall balls (30/20# to 10/9′)
  • 2000m run

Time cap to begin 2nd run= 30 minutes

WOD Notes: This is a challenging hero WOD that we complete every year around the holidays. Choose a running (or rowing/biking) distance that takes 8 to 12 minutes to complete. Ideally the wall balls and power cleans should take less than 2 minutes per set. The muscle ups should take less than 5 minutes. In years past, the Rx women’s weight was 113#, but we upped it this year!

Community Notes: Happy birthday Michelle L!


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