"Leading From the Front" - HERO WOD BAIRD
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.
then into
3 Rounds AMRepsAP
WOMEN: 14 minutes
600m run buy in, 3min CAP – on the 3min mark the 1 min rounds commence. Run under 3mins do extra pull ups, Run over 3mins AMRepsAP the remaining 1min or over 4mins move to the next minute of movements.
then into
3 Rounds AMRepsAP
1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)