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WOD

10-21-19

By October 20, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

10 Barbell Thruster

10 Lat/Scap Activators

200m Run

RD2:

5 Warm Up Thruster

5-8 Warm up Pull Ups

100m Run

RD3:

3-5 working load Thruster

5-8 Pull Up Variation

100m Sprint

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
*1 Year Re-Test

HERO WOD:

Female RX weight = 75lbs

Scale: Thruster Load, PU to SBPU or RR, 100m sprint to 10/7 cal bike

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Wall Couch Stretch: 3 min per side

5. 3 POS shoulder/lat floss: 3 min per side