Fri 26.10.18 "HERO WOD FRIDAY"

A. 10 min to perform Deadlift

3x3

B. “Mr Joshua”

5 Rounds for time of: 32min cap

Run 400m

30 GHDSU

15 Deadlifts 115kg(80kg)

*most athletes will do this with a Medball Abmat sit up or Abmat sit-up today*most athletes will do this with a Medball Abmat sit up or Abmat situp sit-up today

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki