WARM UP – MOBILITY
Easy 400m run
Big dynamic stretch

WOD A
CROSSFIT.COM HERO WOD “WOOD”
5 rounds for time:
400m run
10 burpee box jumps 24/20″
10 sumo-deadlift high-pulls 95/65lb
10 thrusters 95/65lb
-1 min rest-

-subtract 4 mins rest from total time

ACCESSORY
1) 3 sets at an easy pace:
15-20 GHD hip extensions
10-12 single arm DB upright rows /side
10-12 single arm Arnold press /side

2) crossover recovery

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