HERO WOD RENE
Coaches will give you a solid 50 minutes to get as far as you can, come in and get warm on your own, BE READY!
- 400m run
- 21 lunges (each leg)
- 15 pullups
- 9 burpees
Wear a vest if you have one.
Post time/# of rounds completed/color of band used for pullups
Much like jUMPINsnatch we are looking to jump high and put something heavy over our head. Except with this one we will be subbing db snatches for man makers.
odd-2 burpees 3 manmakers 50/35
even-5 box jumps 30/24 2 burpees
WHITEBOARD=man maker weight/box jump height
In support of the 6 amazing PRTers that are running the RAGNAR this weekend we will be running our PRT5k. The Ragnar is a 200ish mile race that is typically done with a team of 12 runners but not when PRTers do it. Our team is going to crush it with a team of 6, yes thats over 30 miles each in under 40 hours. The race starts in Wickenburg on Friday and ends in Mesa on Saturday. Renee Keane, Steph Zurek, Rachelle Medina, Jeremy Medina, Dwayne Mar and Nat Calamia have been training hard and are in it to win it. Please have them in your thought and be sure and throw high fives when you see them this week. Stay tuned for details as we will be organizing a group to go cheer them through the finish (should be early afternoon saturday).
THEY ARE RUNNING 30+ MILES! COME RUN 3.2 WITH YOUR FELLOW AWESOME PRTers!
- 100/75 cal assault bike or 150/100 cal row
- 800m object carry
- 1600m run
- 50 burpees
WHITEBOARD=time/row or bike/object and weight
Got a vest? Give it a shot!