16th November 2015

Warm up
5 minutes jump rope
3 rounds of
10 Samson stretch

10 PVC – Thrusters
10 Hindu push ups
10 Butt bridge

Skills
Thrusters / Ring push ups

WOD – Hero Workout
COE
10 rounds for time
10 Thrusters – 95/45lbs
10 Ring push ups
(Cap time 35 minutes)

After bash
Hand stand hold
Stretch

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