SATURDAY, NOVEMBER 23, 2013

JM’s burpee progression … with Charlie in the back round getting some height!

CrossFit HERO WOD:

“Nutts”

10 hspu

15 deadlift 250#

25 box jumps 30″

50 pull ups

100 wall ball shots 20#/10′

200 double unders

Run 400 meters w/ 45# plate

**** I will help you scale accordingly.  There is a 35 min time cap.

LEVEL 1:

10 dumbell press 25#/15#

15 dead lift 115#/75#

25 box jumps 14″/11″

25 pull ups or jumping pullups

30 wall balls 12#/8#

100 singles

Run 200 meters