July 10, 2021

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

Hero WOD 5 of 15


For time:
75 Power Snatches, 75/55 lbs

Goal: Sub 8 mins

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Short burner today. If you have done this in the past try a different rep scheme to see if it’s more helpful for you to keep the barbell moving and minimize any rest time between sets. Make sure to do your best to bend those knees even under fatigue so you can use your quads and not over fatigue your lower back.

For time:
Double Kettlebell Front Rack Carry, 53/35 lbs, 400 m

Every time you break complete:
5 Burpees

Goal: Break no more than 10 times with the carry

Work to keep a true front rack carry with the kettlebells in front of you and not propped up on your shoulders. This will have you focusing on bracing through your belly and keeping an upright torso while resisting flexion with the weight. Each time you put the weight down complete 5 burpees before starting your carry again. Goal is to break no more than 10 times during the 400 meter carry. Adjust loading as needed.