WARM UP – MOBILITY
Easy 400m run
Big dynamic stretch

KB, C&J, lunge tech w/beat swings & TTB

WOD A
CrossFit.com Hero WOD “Luke”
For time:
Run 400 meters
15 clean and jerks 155/105lb
Run 400 meters
30 toes-to-bar
Run 400 meters
45 wall-balls 20/14lb
Run 400 meters
45 kettlebell swings 24/16kg
Run 400 meters
30 ring dips
Run 400 meters
15 weighted lunges 155/105lb
Run 400 meters

ACCESSORY
1) 3 super sets:
10 ab-wheels
20 Russian twists
10 banded sit-ups
20 Russian twists
-rest 90 secs-

2) Crossover Recovery

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