HERO WOD ‘BAIRD’

MEN:
3 Rounds AMRepsAP 13 minutes
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under
2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins
move to the next minute of movements.

WOMEN:
3 Rounds AMRepsAP 14 minutes
600m run buy in, 3min CAP – on the 3min mark the 1 min rounds
commence. Run under 3mins do extra pull ups, Run over 3mins AMRepsAP the remaining
1min or over 4mins move to the next minute of movements.

3 rounds:
1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)

Post total reps to whiteboard, or for the registered athletes WOD Buzz.