WOD - Friday, 5.8.2015

HERO WOD FRIDAY
WARMUP
0-10 minutes:
Run 200m
High Knees
10 Air Squats
Butt Kicks
10 Jumping Air Squats
Power Skips
10 Beat Swings+10 second Bottom Hang

With empty bar:
10 Thrusters with 3 second pause at bottom and top

10-20 minutes:
Review work out and scale options.
Warm up to weight and pull up scale.
 

"Daniel"

For time
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Read more about Daniel Crabtree @ http://www.theyhavenames.com/heroes/daniel_crabtree.html

Accessory
Eat everything.

FITNESS (11AM)
WARMUP
With a PVC- 10 pass throughs standing,
10 in a squat,
10 OHS,
10 Thrusters,

Hip mobility

ABS BY ANITA
2 rounds; 10 lemons squeezes, 10 v -ups, 10 hollow rocks

WOD
Run 400m
21-15-9 pull ups and box jumps,
Run 200m
12-9-6 Situps and Russian KB swings (53/70)