Friday April 10, 2014 (Hero-Like WOD)

Hero-Like WOD

So this isn't a hero WOD since it is not named after a fallen hero, but it will feel like one.  :-)

Warm-up
Stretch
Run two lengths of parking deck
20 Double Unders or DU attempts
Run one length of parking deck with weight (find carry position for WOD)
5 squats
5 squats with weight
Practice "Over the Branch"

WOD
5 rounds of
   20 Double Unders
   Run with weight to tree
   Get weight over branch
   Get you over branch
   Get weight over branch
   Get you over branch
   10 squats with weight
   Run to start position

Buy Out - bear crawl designated area one time

Alternate Movements
Double Unders
- 3 single unders for every double under
- 1 burpee for every 3 double unders (round up)

Over the Branch
- 3 burpees with weight for each "Over the Branch"