Saturday, May 22 2021

HERO WOD “HARPER"

23min AMRAP:

9 Chest to Bar Pull-Ups
15 Power Cleans 135/95 MRX 105/70
21 Air Squats
400m Run with a 45/35lb plate MRX 25/15lb

*compare to 21 Feb 2021; 26 Feb 2017; 21 Feb 2016*

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Core, Guns & Grip Development

100m Plate Pinch Carry
20 Plate Hammer Curls
100m Kettlebell Heavy Farmer's Carry

20 Plate Hammer Curls
40 Double KB/DB Curls

CFHSV Running & Endurance WOD:

2 rounds of:

400m run, rest 1 minute

200m, run, rest 30 seconds

100m sprint, 100m recovery walk

Then, 2 rounds of:

800m run, rest 1 minute

400m run, rest 30 seconds

200m sprint, 200m recovery walk

Then, 1 round of:

100m sprint, 100m recovery walk

200m sprint, 200m recovery walk

100m sprint