DATE – Saturday October 18th
500m Run, then 2 rounds of:
3 wall walks w/ 10-15s HS hold
8-10 Ring rows
8-10 GHD Hip extensions
Mobility: Banded shoulder stretch + hamstring/low back stetch w/ band on the ground.
10 min to warm up deadlift, practice pull-up, and handstand push-ups.
WOD B) WOD B) CrossFit.com Hero WOD “Bradshaw”
(Last completed: June 22nd 2013)
Complete 10 rounds for time:
3 x Handstand push-ups
6 x Deadlifts (225/155)
12 x Pull-ups
24 x Double-unders
– If you have strict HSPU’s, then keep them strict today.
– Scale the deadlift to a weight to roughly 60-65% of 1 RM.
– Scale pull-up # to something attainable across the volume of the 10 rounds (Int 8-10, Beg 6-8, or ring rows)