Choose 1 Hero WOD:

JBo

Complete as many rounds as possible in 28 minutes of:
115-lb/75lbs overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb/75lbs bench presses, 12 reps

Or……..

Michael

3 rounds for time of:
Run 800 m
50 back extensions
50 sit-ups

Or……..

Ashley White

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb /25lbplate held overhead
Run 400 meters