WOD – 14th April 2015

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

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