Hero WOD

Independence WOD

$4.99

Only 8 Memberships Left.

July 1, 2023. 8AM-10AM. Independence WOD features a challenging Hero Workout plus prizes for our top finishers and new competitors.

  • Event Date

    July 1 @ 8AM

    *What Skill Level Are You Competing In?

SKU: Independence WOD Category:

Independence WOD

Prizes:

  • Top Finishers in Rx’d, Intermediate and Beginner with a $10 Pro-Shop Gift Card.
  • Is this your first Sand & Steel Competition? First time competitors win a $5 gift certificate for finishing under the time cap (Rx’d, Intermediate, Beginner Scaling).

Instructions:

After checking out you’ll receive instructions on how to complete Zen Planner registration for the event. Zen Planner Registration is limited to the first 16 people. Additional members will be waitlisted.

Hero WOD: Adam Brown

Scalings, Levels and Modifications

 

Rx’d

2 Rounds For Time

  • 24 Deadlifts (295/205 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Ball Shots (20/14 lb)
  • 24 Bench Press (195/125 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Ball Shots (20/14 lb)
  • 24 Cleans (145/100 lb)

Intermediate

2 Rounds For Time

  • 24 Deadlifts (225/145 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Ball Shots (20/14 lb)
  • 24 Bench Press (155/85 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Ball Shots (20/14 lb)
  • 24 Cleans (105/75 lb)

Beginner

2 Rounds For Time

  • 24 Deadlifts (135/95 lb)
  • 24 Box Jumps (20/12 in)
  • 24 Wall Ball Shots (12/8 lb)
  • 24 Bench Press (105/55 lb)
  • 24 Box Jumps (20/12 in)
  • 24 Wall Ball Shots (20/14 lb)
  • 24 Cleans (85/55 lb)

Scaled

2 Rounds For Time. Select your own weights and heights.

  • 24 Deadlifts or Kettlebell Deadlifts
  • 24 Box Jumps or Step Ups
  • 24 Wall Ball Shots or Medball Thrusters
  • 24 Bench Press or DB Bench Press
  • 24 Box Jumps or Step Ups
  • 24 Wall Ball Shots or Medball Thrusters
  • 24 Cleans or KB Sumo Deadlift Highpull

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