Warmup
1 min jumping jacks
1 min dead hang
1 min squat hold
4 min emom (every min on the min of)
…5 burpees 10 lunge steps same minute
HERO WOD
Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups rings (bar modified)
*If you’ve got a 20-lb. vest or body armor, wear it.
modification of workout
4 rounds for time of:
400 m run with 20#/14# med ball
10 burpee pullups
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.
cooldown
2x 1-6 ladder hs pushups
3×20 L-sit raises