FRIDAY H-E-R-O 7-7-17

Posted by crossfithi on

WARM UP 3x
100 m run
25 m skip
25 m high knees
25 m butt kickers
25 m forward bear crawl
25 m backward bear crawl

 

 

HERO WOD
WEIGHTED PARTNER GLEN

30 Clean & Jerks (135/95) 1 BAR
1 Mile Run (20/14  Medball) 2x 800 RX
10 Rope Climbs
1 Mile Run(20/14 medball) 2X 800 m RX
100 Burpees
PARTITION REPS AS NEEDED

 

POST CORE
3X
15 Weighted crunches
20 Russian Twist
Plank 1 min
1 min rest

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