Break a sweat via a run or row

Active hamstrings (good mormings)

Wake up hips (leg swings and squats)

Shoulders (PVC pass through and push ups)

Calves/ankles (ankle rolls and skip some rope)
On the 11th Day of Christmas, you get a Hero Wod….

For time:

10 Handstand push-ups

250/175# pound Deadlift, 15 reps

25 Box jumps, 30/24 inch box

50 Pull-ups

100 Wallball shots, 20/14 pounds, 10′

200 Double-unders

Run 400 meters with a 45/25lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Yes…take the time to do it

Read more


WordPress Image Lightbox Plugin