Sat: Bull

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Warm-up

Coach’s Choice

Metcon

Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here
Partner Up as per the usual with Saturday Hero workouts.

Mobility

Smash the calves and achilles with a KB

Foam roll the hamstrings and quads.

Show the low back and lats some love as well with a foam roller and lacrosse ball.

Metcon

Endurance Needs (Time)

Endurance needs:

10x250m run. Rest 1:30 between sets

or

10x300m row. Rest 1:30 between sets.

Explosive Needs (Time)

Find max height box jump in 12-15 attempts. Rest as needed.

Find max distance kneeling broad jump in 8-12 attempts. Rest as needed.

3-5 sets of 6-10 reps empty barbell plyo squat jumps.