WARM UP – MOBILITY

500m Run (new athletes, have an experienced member show you the 400 and 800 turn around points)

Dynamic hip and shoulder stretch

Warm-up/Tech: Thrusters / Kipping pull-ups

WOD A

DANIEL

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 at 604: June 16th, 2018

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