OVERVIEW

Today we pay tribute to Veterans by taking part in a Hero WOD. The Lyons features 5 rounds of squat cleans, shoulder to overhead, and burpee pull-ups. This is meant to be physically and mentally challenging. We’ll be looking for consistent, but fast times across all 5 rounds.

WARM-UP

• Mobility

  • Banded hips

  • Scorpions

  • Banded external rotations

  • Bird Dogs

• 2 Rounds of Empty Bar circuit x 5 reps each

  • Good mornings

  • Back squats

  • Strict press

  • Front rack elbows

  • Front squats

WOD

The Lyon

5 Rounds for time:

7 Squat cleans

7 Shoulder to overhead

7 Burpee chest-to-bar pull-ups

Rest 2 min. between rounds

COOL DOWN

Quads

Shoulders