On Fridays, We will be running hero or almost hero WODS ALL THROUGH the summer Here's the next next hero WOD for the Superhero Summer:...

Skill 4x4 Bend Over Row (slo mo) 4x6 Sumo DLHP @70-75%1RM. WOD 21-15-9-3 of Deadlifts (155/225) Hanging Wipers Ring Dips

Skill 4x 8 Strict Pull ups 4x12 slow-mo Push ups WOD 8 Rds 3 min Rounds of: 7 Power Snatches (65/95) 6 HSPU's 5 Bar over Burpees Rest...