Pick one Hero WOD: RONEY 4 rounds for time of:200-meter run11 thrusters 135/93200-meter run11 push presses 135/93200-meter run11 bench presses 135/93 RALPH 4 rounds for time of:8 deadlifts 250/17316 burpees3 rope climbs to 15 feet or 15 of your hardest pullRun 600 ARNIE With a single kettlebell for time:21 Turkish get-ups, right arm 70/5350 kettlebell swings21 overhead squats, left arm50 kettlebell swings21 overhead squats, right arm50 kettlebell swings21 Turkish get-ups, left armRead more

Wacky Wiser Partner Friday 42 Snatches, 95/63 10 Synchronized Burpees over Bar 50 Synchronized Hurdle Jumps, 24/20 30 Snatches, 135/93 20 Synchronized Burpees over bar 50 Synchronized Hurdle Jumps 18 Snatches, 165/123 30 Synchronized Burpees over bar 50 Synchronized Hurdle JumpsRead more

AMRAP 35 Minutes -Wear a Ruck or Vest (20/15) the whole time and can go in any order 200m Farmer Carry (yes, with your ruck) 2 Minute Hang From Pullup Bar 800m Ruck Run or Ski 20 Burpees Over Wall  750m Row 100 LungesRead more

EMOM 15 Minutes  4 Deadlifts 5-8 Weighted Pullups Hold L Sit as long as possible  Then… 150 Sit-ups 75 DB Hang Snatch 50/35 50/40 Cal Bike 25 Strict HSPURead more

Every 3 minutes for 15 minutes, complete: 300m Run 2 Clean & Jerk, heavy Then…. “Grace” 30 Clean & Jerks, 135/93Read more