To celebrate Memorial Day, CF boxes tend to prescribe a hero WOD, mostly Murph.
Since I already did Murph this week I decided to go for something new and was excited to find the WOD for Warriors project. None of the gyms around us offered this particular partner workout so I went to create a longer version I could do with a bike ride in Ridley Park. So with a slight mod, the partner carry squat became an overhead squat with my mountain bike… Here’s a 21-gun salute…
WOD for Warriors – A Memorial Day Salute
Round 1:
– 21 Pull-ups
– 21 Burpee Box Jumps – 20″
– 21 Overhead Squats with bike overhead
– 21 Burpee Box Jumps
– 21 Pull-Ups
– 10 mile hill bike ride
Round 2:
– 21 Pull-ups
– 21 Burpee Box Jumps – 20″
– 21Â Overhead Squats with bike overhead
– 21 Burpee Box Jumps
– 21 Pull-Ups
– 1-mile trail run
[TIME: 64:06]
