WARM UP – MOBILITY
400m run (new members make sure you have someone show you the 400m turn-around point)
Big dynamic joint warm-up and full body stretch (squat / overhead / front rack etc.)
Tech/Review: Kipping pull-ups + Thrusters
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
—
Scale kipping pull-up volume down as needed, less experienced athletes complete max 25-35 instead of the sets of 50.
For the 800m run complete 2x 400m (don’t have to cross the street back to the gym, just up to the Salvation Army sign across from the gym)
ACCESSORY
Cool down, Roll out, Stretch, Mobilize
