“Optimus Prime (real wod name)”

 In WODs

Wod: SUPER HERO
1000 m row (slow)
-Into-
AMRAP in 7 minutes
Wall Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at the top of each minute
-Into-
1000 m row (fast)

Wod: HERO
1000 m row (slow)
-Into-
AMRAP in 7 minutes
10 Wall Ball Shots + 10 sit ups (20/14 lb)
5 Deadlifts (155/105) at the top of each minute
-Into-
1000 m row (fast)

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