Warm Up: – 400m run
15 burpee box jumps
15 HSPU
15 ring dips
200m run
Skills: – Broad jump for distance
10 min cap
WOD: – Hero WOD – “Blake”
4 rounds for time:
100ft OH plate lunge @ 45/30
30 box jumps @ 24″
20 wall balls
10 HSPU
Warm Up: – 400m run
15 burpee box jumps
15 HSPU
15 ring dips
200m run
Skills: – Broad jump for distance
10 min cap
WOD: – Hero WOD – “Blake”
4 rounds for time:
100ft OH plate lunge @ 45/30
30 box jumps @ 24″
20 wall balls
10 HSPU
