Announcements - we will initially meet in the '62 room and then move up to Hayes Gym. Today's WOD is a Hero WOD that is a bit different...so get ready to try something new!
Equipment required - towel and motivation!!
Warm-up and instruction - we will give everyone a chance to practice each of the movements. If we have any mil movements studs or studettes that would like to provide some pointers on the rolls, by all means, speak up!
7 rounds for time
3 x forward rolls
5 x wall climbs
7 x toes to bar (scale = knees to elbows or hanging knee raises)
9 x box jumps (24") - note - we may have to improvise with the box jumps and use stacked mats...so be flexible as always!!
Check out the demo video: Adrian from the CrossFit main site
NOTE: Make sure you monitor your time so that you are not late to formation. Hero WODs often take MUCH longer than expected! Scale exercises (# reps or modify exercise) or reduce number of rounds in order to ensure you make it to formation on time.
Post time and any scaling to comments.