DATE – Saturday


Warm-up: 2 rounds:

50’ bear crawl

5 burpees

50’ crab walk

10 mountain climbers



Lacrosse ball pecs, working shoulder into flexion/extension

Lacrosse ball into hamstrings on a bench, then posterior chain floss


WOD A) Spend 10-12 min warming up the Deadlift to heavier than working weight in sets of 3. Practice HSPU’s, and prep for WOD.


WOD B) Hero WOD “Bradshaw”


10 rounds for time:

3 x Handstand push-ups

6 x Deadlifts (225/155)

12 x Pull-ups

24 x Double-unders