WARM UP – MOBILITY
500m Run (new athletes, have an experienced member show you the 400 and 800 turn around points)
Dynamic hip and shoulder rotations / stretch
Warm-up/Tech: Barbell thrusters / kipping pull-ups
WOD A
DANIEL
http://CrossFit.com Hero WOD
For Time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups
—
Int / Beg level athletes: scale pull-up volume down to 25-35/set, and scale to ring rows or jumping pull-ups.
Last completed: July 18th, 2020
ACCESSORY
Accumulate for time/quality (in as few sets as possible):
2 mins of parralette L-sit or tuck-sit hold
3 mins of static handstand hold (wall supported)
4 min of wall sit (thighs parallel to the ground, shins vertical)
