Awesome job with last week's WOD, CrossFit Hero Blake
Four rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20/10 pound ball
10 Handstand push-ups
Here are the results;
AL 30.03
AB 23.59
AJ 18.20
DB 32.56
EK 22.43
JG 28.58
MK 25.24
This week we have two great WOD's to work on;
#1
20min AMRAP
400m Run
10 Wall Ball 20/10lbs
10 Pull-ups
#2
7 Rounds for Time;
5 HSPU
10 Deadlift 225/185lbs
10 C2B Pull-ups
20 Doubleunders
* if you don't have handstand push-ups we will sub handstand hold's for 30sec, if you don't have Doubleunders yet we will sub 4x single jumps
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