200 metre run

Dynamic warmup

Scorpions, bird-dogs

Scap pull ups & lat pull backs, knee raises to elbows to T2bar, HS holds, pulses and lowers



Hero WOD


“Red Wings”


Dedicated to members of Operations Red Wings


KIA 27/06/2005

Kunar Province



6 Rounds For Time:


·    270-meter Run

·    20 Toes-to-Bar

·    5 Chest-to-Bar Pull-ups

·    10 Plyo Push-ups

·    15 Jumping Squats



Completing is about:

·      Pacing yourself to allow for consistent sets

·      Having a strategy