WOD 101918

Hero Friday's

Warm Up

CrossFit "official" warm-up
3 rounds
Samson Stretch hold 10 sec. each side
10 OH Squats (PVC)
10 Sit-Ups
10 Back Extension
10 Pull-Ups (scale to ring rows)
10 Dips (scale to box dips)

Tommy V

For Time:
21 Thrusters 115#
12 Rope Climbs
15 Thrusters 115#
9 Rope Climbs
9 Thrusters 115#
6 Rope Climbs