Toes To Bar Friday

720 Athletics – Sport or Performance

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Toes-To-Bar (12 Min EMOM:)

12min EMOM:

1. 20s H/L Hang

2. 5x (1R leg V up + 1L leg V up + 1 V up)

3. 20-30s Top of Superman hold

Metcon (AMRAP – Reps)

Hero Wod: Dennis McHugh

15 Minute AMRAP:

3 Toes to Bar

3 Front Squats (135/95)

6 Toes to Bar

6 Front Squats

9 Toes to Bar

9 Front Squats

Continue adding 3 reps after every round until time is up
This Firefighter Hero WOD is dedicated to Dennis McHugh, FDNY, Ladder 13, who was killed on September 11, 2001.

Metcon (AMRAP – Reps)

15 Minute AMRAP:

3 Hanging Knee Raises/ V-Ups

3 Goblet Squats (50/35)

6 Hanging Knee Raises/ V-Ups

6 Goblet Squats

9 Hanging Knee Raises/ V-Ups

9 Goblet Squats

Keep adding 3 reps after every round until 15 minutes

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