30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
Today we have one of everyone’s favorite Hero WODs to celebrate the 4th of July. Glen Doherty was a CIA contractor from Lexington, Massachusetts who was killed during the attack on the US Embassy in Benghazi in 2013. This workout is challenging, but super scalable. Our rope climb scale usually looks like the following: 1 rope climb = 3 strict pull-ups + 3 hanging knee raises = 5 ring rows + 5 sit-ups. So someone scaling to our ring row/sit-up option would wind up doing 60 reps at each of those two movements as a substitute for the rope climbs. If we’re someone who struggles with running, we can reduce our running distance to 1200 or 800m. Ideally, we’re completing our runs in 9 minutes or less. Our clean and jerk weight should be something that allows us to work in quick singles, and we should pick a number on burpees that allows us to finish our whole set in 7 minutes or less.
What’s a song you liked when you were younger but can’t stand now?
Gym Closed on July 4th!
Come Celebrate 10 Years of Fitness in Southborough,
Saturday July 16th at TILT V starting @9:00am!