Warm-up
Run 400m
Then 2 Rounds
:30 on/:10 Off
-Fast Hands On & Off Plate
-Plate Ground to Overhead
-Overhead Lunges
Hero WOD (35 min Cap)
“White”
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
Level 2- 1 Rope Climb, 2 10 ft climbs
Level 1- 4 Rounds, 3 pull to stands, (15,10)
ADV – Short Rope
Extra Work
Heavy Strict Diane
21-15-9
Deadlift 315, 205
Strict HSPUs
*Scale weight as necessary*