Saturday, 18 November, 2017
WARM UP – MOBILITY
Big dynamic running warm-ups + stretch
Green band overhead / lat + Hip / Squat stretches
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Review kipping pull-ups + barbell thrusters
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
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Scale pull-up sets down to 30-35 reps as needed, and/or scale movement to ring rows or jumping pull-ups (Do not do sets of 50 jumping pull-ups!)
ACCESSORY
Cool down / Roll / Stretch
Crossover Symmetry “Recovery”
