February 1, 2018

CrossFit: 

Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
PA Clean Warmup (Build)
10 Kips/Kipping Practice
4 Broad Jumps
:20 HS Hold

Hero WOD:
“Nutts”
For time:
10 HSPU
15 Deadlift, (250#)
25 Box jumps, (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders (3:1)
Run 400 meters with a 45lb plate

BodyFit: 192

Warm Up:
Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
PA Clean Warmup (Build)
10 Kips/Kipping Practice
4 Broad Jumps
:20 HS Hold

Hero WOD:
“Nutts”
For time:
10 HSPU
15 Deadlift, (250#)
25 Box jumps, (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders (3:1)
Run 400 meters with a 45lb plate