June 8, 2019

Forward in reverse (Time)
For time:
Reverse peddle calories on bike
Supinated grip chin up
Inverted burpees
9 squat cleans (145/105) (Rx+ 195/140)
Cal on bike
Pull up
30 min time cap

The Angry 100s (Time)
Teams of two complete:
100 Wall Balls
100 KB Swings 53/35
100 Box Jump Overs
100 Assault Bike Calories

*Every 5 minutes run 300m (together).
**Workout begins with the run!

Metcon (Time)
5 Rounds For Time
30 Cals Row
15 GHD Sit Ups
7 Tire Flips (choose load)
Bear Complex (1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
After finding 1RM, complete 20 bear complex at 50% of 1RM as fast as possible. Post time/load in comments
“Hursty” Australian Hero WOD (Time)
15 Rounds for Time
100 meter Run
7 Front Squats (60/40 kg)
100 meter Run
7 Burpee Pull-Ups
This Hero WOD is dedicated to Queensland Police Officer SGT Brendan Hurst who paid the ultimate price for his country on July 15, 2007.

He spent 17 years in the QLD police force and then embarked on a journey to help rebuild the Iraq police academy. Brendan was killed when his vehicle was hit by an IED. He left behind a loving partner, Tanya, and a 22-day old son, Max.
“Death By…Anything” (AMRAP – Rounds and Reps)
EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute