WOD – 12th November 2014

Warm up
5 minutes jump rope
3 rounds of
On the spot run – 100 steps (pose method)
5 reps of push ups to hams stretch
Skills
Squat clean
WOD – HERO workout – “Badger”
3 rounds for time
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
*Evening WOD – Run replaced with 100 double unders
After bash
Stretch
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