A.1 Deadlift 3, 3, 3, 3, 3
A.2
7 Rounds
7 Ground to Overhead #115/#85
7 Burpee Box Jump Overs
A.3
100 4 Count Flutter Kicks
3×1 Minute Planks
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OPERATION: BLACK HAWK DOWN In Memory of the 19 U.S. Servicemen killed in the 1993 Battle of Mogadishu, this HERO WOD is designed to simulate an actual mission. Weights are the same for both male and female:
Ruck In:
Run 1 mile with 25lbs
Ascend the Cliff:
50 Pull Ups
Approach the Objective:
4 Rounds of:
25 Walking Lunge – each leg
25 Squats
Attack the Objective:
4 Rounds of:
25 Pushups
Run 50 Meters
Load the Wounded:
100 Hang Squat Cleans (45lbs Barbell)
Descend the Cliff:
50 Pull Ups
Ruck Out:
Run 1 mile with 25lb
*45 Minute Cut Off
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A.1 Hang Power Clean 5RM
A.2
3 Rounds
20 Front Squats #135/#95
20 Burpees
20 Toes 2 Bar
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A.1
3 Rounds-Not for Time
5 Wall Climbs
:30 -:45 secs L Sits
A.2
Run 400M
Then…
3 Rounds
10 KB Swings
10 KB/DB Hang Snatch R
10 KB/DB Hang Snatch L
10 Push Ups
10 Ab Mat Sit Ups
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A.1 Back Squat 5, 5, 5, 5, 5
A.2
Run 5 x 400M Rest 1:1
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