McDonald & Gallagher Hero WOD

Strength/ Skill:

Bench Press- Work to a new 1 RM

Metcon: Australian Hero WOD- McDonald & Galagher

2 Rounds for Time

200m run

16 KB Swing (24/16kg)(53/35#)

16 pull ups

16 front squat (50/30kg)(110/65#)

Then into

200m run

14 KB Swing (24/16kg)(53/35#)

14 pull ups

14 front squat (50/30kg)(110/65#)

Then into

200m run

12 KB Swing (24/16kg)(53/35#)

12 pull ups

12 front squat (50/30kg)(110/65#)



If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna