A. Prep for WOD
work on shoulder strength
B. Conditioning
Hero Wod Wade
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters (2 big rounds)
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters (2 big rounds)