190118 - Hero WOD FYF!

? of the DAY - What rule do you live by?

WARM UP - 20 calorie row/bike/ski
Then…3 rounds
5 Light KB Gob Squats
5 Light KB Good Mornings
5 Light KB Single Arm Press (Right)
5 Light KB Single Arm Press (Left)
5 Strict Pull-Ups (Or scaling option you are using for the WOD)

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

Deadlift : Scaling Options
(Ladies if you lifted more than 200# on Monday
Gentlemen if you lifted more than 260# on Monday
then it is probably appropriate to Rx this workout)
Otherwise, scale weight to about 65% of your 1RM
Should be able to lift 6 in a row!

Pull-Ups : 6 Pull-Ups with whichever scaling option you used in the warm up

Double Under : Practice! (3 Min)

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