[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3 RNFT 5-15 reps
Press ups/Pull ups
GHD Sit ups/Reverse Hypers
Squats/Overhead Squat
-Box Breathing in,out,hold :5 x2
-Just before the wod Run/row 2x :40 on, :20 off, :30 on, :15 off, :20 on :10 off, :10 on, 1:00 off
[/accordion]
[accordion title=”Strength”]
-None today
[/accordion]
[accordion title=”S&C WOD”]
-Morrison, please take a few minutes to remember why this is named a Hero wod
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20″
Kettlebell Swing, 1.5/1 pood
[/accordion]
[accordion title=”Assistance”]
-L Sit Max hold x3
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
A long Hero workout. This is the first go for a long wod. All movements should be done rx. There’s a lot of work to do on this so enjoy it! The rep scheme is good and the dropping reps really help to speed it up a wee bit.
[/accordion]
[/accordions]
