July 12, 2021

Posted By: Christi

REMINDER…Tuesday, July 13th at 6:45pm, Yoga and Wine Tasting with Margaux Alvarez! Register for event in Zen Planner.

Hero WOD 6 of 15

For time:
10 Rope Climbs, 15 ft
20 Back Squats, 225/185 lbs
30 Handstand Push-ups
40 Row Calories

Goal: Sub 16 min

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Great workout for many people to try to do as it’s written especially if you have some of these skills and the base level strength. Great opportunity to also build on some skills within given time domains. Chipper vibe should have you pushing the pace with the workout and being smart with the movements you know will take some more out of you. For some this will be the back squat (which should come from a rack), and others the HSPU. Keep the sets reasonable and avoid muscular failure. Push hard on that last row and go for it!

Post Work

3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
15 Band Pull Aparts
15 Banded Straight Arm Pull Downs

This work is for quality so don’t feel rushed through it. Focus on having your shoulders packed down and back while performing these exercises. The plank reach through should have you focusing on getting as much rotation at your torso as you can to work the shoulder and midline stability.