Saturday September 14,2013

For time:
20 L-pullups
30 Toes to Bar
40 Burpees
Run 800m
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m
20 Thrusters
25 Burpee Bar Jumps
8 Muscle-ups
400m Farmer Carry

Post your scores to the Whiteboard.

This workout is a combination of the hero WODs, Forrest, Loredo, Omar, and Dobogai! A FLOOD of awesomeness!!


**Modify as necessary with:

L- pull-ups (C2B, strict, regular kipping, band, jumping),

T2B (knees to elbows or hanging leg raises)

Thrusters (lighter bar)

MU (Jump to muscle up, Jump to transition, bar muscle-ups, unassisted ring dips, or box dips)

Farmer Carry (carry something in each hand, whatever weight you think is best… it should be hard!)