1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

3 Rounds

10 x Ring Rows

10 x Frog Jumps (VIDEO)

3) MetCon:

Hero WOD “Bradley”

10 Rounds For Time:

100m Run

10 x Pull-ups

100m Run

10 x Burpees

*30 seconds rest between rounds

*Pace: Aggressive: 25:00, Solid: 27:00, Limit: 30:00

*pace includes rest in between rounds

Beginner: Ring Rows, Sprawls

Intermediate: Jumping/Banded Pull-ups

Advanced/Sport: as is