Warm up
5 minutes jump rope
3 rounds of
10 Samson stretch
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 dips
(Cap time 35 minutes)
After bash
Hand stand hold
Stretch
