Wednesday, 16 November

Today, we are doing a Hero WOD from the CrossFit main site from  23 October 2011 - check out the link:

10 rounds for time of: 
3 x Handstand push-ups
6 x Deadlift (225/155)
12 x Pull-ups
24 x Double-unders (or 75 single-unders)

NOTE: Set as an AMRAP 20 if you are pressed for time.  Post number of rounds completed in 20 mins if you go with this option.
NOTE2:  Scale deadlifts as needed - 225 is rather heavy, especially for a total of 60 reps!
NOTE3:  If you cannot do HSPUs, then substitute with 3 for 1 elevated push-ups (9 each round) or 2 for 1 pike push-ups (6 each round)

Post time to comments.


Mickey said...

got to 7 rounds right at the 20 minute mark

scaled the DL to 185.

That was a really tough one. My hands are definitely paying the price.

Mack said...

6 rounds, 185# on DL

Adam said...

nice work by the morning crew! Tough WOD and everyone gave it a great effort!

My back is still tweaked a bit, so I had to modify to:

5 rounds:
3 x HSPU
6 x Deadlift at 135
12 x pull-ups
15 x air squats (D/Us were killing my back!)


Good times!

Pauly D said...

Beastin. Focus on some isolated curls to get those arms lookin nice for the ladies. Lez-be-honest