Saturday, 26 August, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up + stretch out
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Warm-up / review: power clean + push jerk + barbell lunge
Review other WOD movements + scaling options and set up for WOD.
WOD A
LUKE
CrossFit.com Hero WOD “Luke”
Complete for time:
Run 400 meters
15 clean and jerks (155/105)
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wallballs (20/14)
Run 400 meters
45 kettlebell swings (24/16kg)
Run 400 meters
30 ring dips
Run 400 meters
15 weighted lunges (155/105) (front or back rack)
Run 400 meters
ACCESSORY
Cool down, roll-out, stretch, socialize
