WOD 2/4/17

PRE CLASS

800m Jog or 1000m Row
20 Front Squats (45/35)
20 Push Press (45/35)

METCON

HERO WOD – “DANIEL”

50 Pull-ups
400 meter run
21 Thruster (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups

ADVANCED

50 Pull-ups (CTB)
400 meter run
21 Thruster (135/95)
800 meter run
21 Thrusters (135/95)
400 meter run
50 Pull-ups (CTB)

POST CLASS

Roll Out


 

John Helton getting his mind right before the first pull!