**Harney Holiday Hours are from 0800-1700 in observance of Martin Luther King, Jr.**
Strength
HBBS 6x6 at 70% of 1RM
Rest 2 mins between sets
Hero WOD
RANKEL
AMRAP in 20 min of:
6 deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (2.0/1.5 pood) or (32/24kg)
Run 200 meters
Post loads and results to whiteboard and comments.
Coach's Notes. (Non standard start time of 0830, warm up prior and be ready to brief/setup the Hero WOD at 0825. Get your strength in before or after the Hero WOD. Post to comments if you would like to arrange another Hero WOD start time.)
Strength
If the HBBS reps were easy last week, consider adding 10-20#. If they were tough but you got thru them consider adding 5-10#. If you could not complete the rep/set scheme from last week then do not add weight.
ROUTINE IS THE ENEMY.