Feb 18, 2015


1)EMOM  6 min : 25 DU

2) 5X3 Power Cleans AHAP

Wod :

Hero WOD is called the “Two-Two” in reference to Detective Falcone’s shield number #22

The “Two-Two” workout is as follows:

As many rounds as possible of the following exercises in 22 minutes

22 Burpees

22 Pull-ups

22 Thursters w/ 45lb barbell

22 Sit-ups


This workout was created and submitted by Police Officer’s John Williams and John Douglass of the City of Poughkeepsie Police Department




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