Workout 7.25.17

Nickname: Hero WOD

Cloud 9 CrossFit – CrossFit

Warm-up

Hinshaw running warm-up:

https://m.youtube.com/watch?v=VW42KKmjEZY

Then…perform some pull-ups and get ready to roll! Make sure your comfortable with how your scaling this WOD

WOD

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
Stimulus:

• 22-27 Min

• This has the potential to be a long workout, and that’s ok

• Skill should not hold athletes back, therefore bring pull-up reps

down if you cannot do at least 2 sets of 10 reps back to

back

Scaled:

Option 1-7 pull-ups, 7 burpees

Options 2- 10 Jumping pullups, 5 Burpees

Feature Video

Hear From Cloud 9 Members