Hero Day!

Warmup HighKnee/Scissor Arm Swing/OH Arm Swing
5 Rounds
High Knees Down and Back
10 Scissor Arm Swings
10 Overhead (kb) Arm Swings

Level 3 Standard WOD
-Use this level if you are doing the Standard WOD as Prescribed.
-All athletes in this level should be hitting the RX button.
Big Sexy (Time)
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
4 Muscle-Ups
In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi

Women’s weight: 215/155/105
-one bar per person, must change your weights during the WOD
-no rack
-you may drop from the top on DL
-clean is squat or power
-MU is ring
-do not score in this LV3 section, even if you have previous results, unless you do everything RX and can hit the RX button. Otherwise score in LV1 or LV2.

Level 1 Scaled RX and Level 2 Scaled RX+
-Use these levels if you need to set progressions and scale the Standard WOD.
-Athletes doing the Scaled WOD as prescribed should be hitting the RX button in this level.
Big Sexy Scaled (Time)
5 Rounds for time:
6 Deadlifts, 145/95
6 Burpees
5 Cleans, 105/75
5 Ring Rows or Jumping Pull-up
4 Thrusters, 75/55
8 Box Dips
-one bar, must change your own weights, no rack, RR andJumping pu is any foot position or bar height. Must meet these minimum standards to hit Scaled RX

Level 2 Scaled RX+: Must meet these minimum standards to hit Scaled RX+: Weights 215/145DL, 155/105CL, 105/75TH, 5 Jumping CTB Pull-ups head 6" from bar or strict band c2b, 4 Band dips and add 4 standard pull-ups or 4 box MU’s with eyes at bar or lower (in place of 8 box dips).