191114 - FYF Hero WOD "Bradshaw"

QOTD - Weekend Plans?

WARM UP - 20 calorie row/bike/ski
Then…2 rounds
5 Light KB Goblet Squats
5 Light KB Good Mornings
5 Light KB Single Arm Press (Both Sides)
5 Strict Pull-Ups (Or scaling option you are using for the WOD)
:30 Jump Roping

COACH PREP -
HSPU : Scaling Options
Box Handstand Push Ups
Seated DB Press
<35# Plate with Ab Mat

Deadlift Prep and Form Practice
(work up in weight)

WOD - "Hero WOD” Bradshaw
For Time (25 min. cap)
10 Rounds
3 Handstand Push-Ups
6 Deadlifts 225/155
12 Pull-Ups
24 Double Unders