Fitness
Hero WOD – “Little Daniel”
For time:
– 30 strict pull-ups in UB sets of 5 or 3 (pick one)
– 400m run
– 15 DB thrusters
– 800m run
– 15 thrusters
– 400m run
– 30 strict pull-ups in UB sets of 5 or 3
*Scale runs to 200 and 400m if needed
Performance
Hero WOD – “Daniel”
For time:
– 50 pull-ups
– 400m run
– 21 thrusters (95/65)
– 800m run
– 21 thrusters
– 400m run
– 50 pull-ups
*Scale pull-ups down to 30 if needed
Fitness
A) E2M x 8 sets (4 each)
Odd:
– 8/side DB/KB front foot elevated split squats
Even:
– 16-20 alt. DB renegade rows
– 16-20 banded tricep push-downs
B) EMOM x 10-20 sets
Odd sets: 12/9 or 10/7 cal row
Even sets: 6-8 alt. DB snatch + 2-4 burpees
Performance
A) E2M x 8 sets
Sets 1-4: 1 slow 1st pull snatch
Sets 5-8: 1 snatch
*Spend 3 seconds pulling from the floor to the hang position.
*Receive as low as you’re able to with a focus on bar path.
B) EMOM x 10-20 sets
Odd sets: 12/9 cal row
Even sets: 8 alt. DB snatch (50/35) + 4 burpees
RX+ increase row to 15/12 cal and/or 5/5 KB snatch