HERO FRIDAY

Core Conditioning

Core : 5 Rounds

5 Barbell Roll-outs
10 GHD Situps
15 Barbell Good Morning

WOD: For Time
Row 500m
35 Burpees
35 Jumping Lunges
35 Burpees
Row 500m

CrossFit

WOD: “Badger”
3 Rounds
30 Squat Clean 95/65
30 Pull-Ups
Run 800m

S: 65/45, Jumping Pull-Ups

L1: 75/55

40 Minute Time Cap

The Program

1. WOD: “Badger”
3 Rounds
30 Squat Clean 95/65
30 Pull-Ups
Run 800m

2. Deadlift
2-2-2-2-1-1-1-1