1. Pull Up Complex - 4 Rounds (rest around 3 mins between sets)
3 Strict Pull Ups + 3 Kipping Pull ups + 3 Kipping C2B Pull Ups + 1 Bar MU
3 Strict Pull Ups + 3 Kipping Pull ups + 3 Kipping C2B Pull Ups
10 Banded Strict Pull Ups (if not able to do strict pull ups, choose this option to work on pull up strength)
*All levels go UNBROKEN if at all possible. If you have to break take minimal rest to continue the complex.
Ron Herens' uniform stands on display while his family talks about him during his funeral service at Trinity Chapel in Powder Springs, Georgia, on April 19, 2017. A Celebration of Life funeral service was held for Marietta Fire Fighter Ron Herens (23 yrs old), who died in a traffic accident while on vacation in Los Angeles.
2. "Herens FF Hero WOD"
4 Rounds for Time:
4 Pull Ups
10 Back Squats* (III-165/115, II-135/95, I-105/75)
17 Deadlifts (same weight)
23 Cal Row
*Back Squat is taken from the floor. Clean and jerk weight overhead then lower on back to start back squats