1/26...WOD.." 4 for the heros" & a little extra

Warm up:TC WOD:

"4 for the hero's"

4 Min AMRAP

  • 10 Push-ups
  • 10 Air squats

Rest 2 MINS

For time (INDIVIDUALLY)

  • Row 250 (GROUP A)
  • 20 Wall Balls 20/14
  • 25 AB MAT sit ups
  • 20 Lunges with plate overhead 25/10
  • 30 Pull-ups
  • 20 Lunges with plate overhead 25/10
  • 25 Box hops 24/20
  • 20 Mountain climbers (20 Each leg)
  • 75 DU (GROUP B)

Group A starts at top works down through the chipper. Group B starts a Bottom of chipper and work up the chipper. You Choose