Weighted Pullups and Dips then Omar Hero WOD (scaled)

By | | , ,

EMOM for 10 minutes

  •  Even minute:  3 x Weighted Pullups @ 30lbs
  • Odd minute: 3 x Weighted Ring Dips @ 30lbs

Then the Omar Hero WOD, for time

  • 10 x Thrusters @ 75lbs (Rx is 95lbs)
  • 15 x Burpees
  • 20 x Thrusters
  • 25 x Burpees
  • 30 x Thrusters
  • 35 x Burpees

Results:  Metcon 11:20… as you probably can guess it was not an easy WOD… just keep breathing!

Tagged , , , . Bookmark the permalink.

One Response to Weighted Pullups and Dips then Omar Hero WOD (scaled)

  1. pmeyer says:
    15/02/2018 at 07:34

    PM, 15.2.18: Metcon 13:20 with Thrusters @30kg only. I hate Thrusters and burpees.. 😉