17 min to work up on the complex of:
From the floor:
1 Strict Press
2 Push Press
3 Push Jerks

7 min AMRAP:
50 DU
8 S2OH (105/155)

7x3 3 Second Pause Front Squats

12 min AMRAP: 3/3/3, 6/6/6, 9/9/9…ladder by 3’s
KB Goblet Squat (35/53)
KB Russian Swings (35/53)
Lateral Burpee Over KB

DL 5-5-5-5-5

For Time:
50 T2B
50 DL (155/225)

Holiday Schedule: 1 Class ONLY at 10-11:30 AM

HERO WOD

7 RFT:

400m Run
21 Walking Lunge Steps
15 Pull Ups
9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

First posted Aug. 14, 2015.

15 min to work up in complex:
DL Double DB/KB Complex (unbroken):
5 DL - 25’ Farmer Carry - 5 DL - 25’ Farmer Carry - 5 DL

20 min AMRAP:
20 KB Swings (35/53)
20 Burpees
20 T2B
20 AMSU

Push Press 6-5-4-3-3-3

12 min E2MOM:
200m Run:
IRT MR Thrusters (65/95)

Front Squat 10-5-10-5-10

On 11 min Clock:
1 WW
25’ Double DB Walking Lunges 35/50 - DBs in true front rack
2 WW
50’ Lunge
3 WW
75’ Lunge
…
add 25 feet to the lunge every round, and 1 rep to the wall walk every round.

On a 13 min Clock:
50 Box Jump Overs (20/24)
50 C2B (Comp: 70)
IRT: Max Rep Double DB Step Overs (20/24, 35/50)

Post: 6 min Max Rep Strict Pull Ups

15 min work up in load on Squat Clean & Jerk regrip triples

27 min E3MOM:
3 regrip Squat Clean & Jerk
Max Cals on Machine

*Score: Total # Cals on Which Machine & barbell load in wod.

Deadlift Barbell 10-5-10-5-10

5 RFT:
15 T2B
10 DL 155/225 (Comp: 185/275)
5 WW

Strict Press 6-5-4-3-3-3

9 min AMRAP:
9 Power Clean (65/95)
9 S2OH (65/95)
9 Lateral BOB

Back Squat 10-5-10-5-10

12 min AMRAP:
30 WB (14/20, 9/10’)
30 Push Ups

For Time:
60 Single DB Box Step Ups (20/24, 35/5”)
400m Run
20 BMU (Comp: 40)
400m Run

Post: SPU
In FEW sets as possible, accumulate 50 SPU

15 min work up in load on Squat Snatch regrip triples

27 min E3MOM:
3 Regrip Squat Snatch
Max Cals on Machine

*Score: Total # Cals on Which Machine & Squat Snatch Load

5-5-3-3-3-1-1-1-1-1 Back Squat

The really simple version of "Going Dark":
For Time: 50/40 Calories on the Echo Bike