Warm-up
Run a loop set up for the WOD do some Squat Cleans and Pull ups
Midline/Skill
3 Rounds – (15 min cap)
100 ft Handstand Walk
5 Strict Muscle-ups
-Add weight for the strict Muscle-ups if able
*scale as necessary and do your best to start the WOD with class.
WOD (35 min hard cap)
“Badger”
3 Rounds
30 Squat Cleans (95,65)
30 Pull-ups
800m Run
Scores/Comments from Benchmark HeroWOD “Badger” performed on 9/20/2016