DATE – Saturday

 

Warm-up: 2 rounds:

50’ bear crawl

5 burpees

50’ crab walk

10 mountain climbers

 

Mobility:

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) CrossFit.com 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

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