"Biggie 'Schmalls'"

EQUIP: Slam Ball (30/20), Pull-Up Bar, 1 DB (a: 20/15, i: 15/10, b: 10/5), KB (a: 70/53, i: 53/35, b: 35/18), 

HSPU Set-Up (1 AbMat + 2 45# + 2 25# Plates)

FINISHER EQUIP (get at end of workout): Wall Ball (20/14)

Above: The Notorious B.I.G., aka "Biggie Smalls"

WARM-UP:

*Active Stretch

-then:

*400m Run

*30 x alt. Lunge

*20 (10 ea.) x 1-Arm KB Push Press

*10 x Triangle Push-Up

*5 ea. x Pistol (mod: hold pole; best effort)

———————-

“Biggie Schmalls” (Hero WOD Made Worse)-

800m Run 

+ 

2 Rounds -

50 x “Slurpee” (Slam Ball Burpee)(30/20)

40 x Pull-Up

30 x Goblet Pistol (w/ 1 DB (20/15))

20 x KB Swing (70/53)

10 x Deficit Handstand Push-Up (Rx = 1 AbMat w/ a 45# + 25# plate on ea. side)

+

800m Run

NOTE: "Schmalls" is a CrossFit Hero WOD honoring Marine Staff Sgt. Justin Schmalstieg.  The WOD usually goes as follows: 

800m Run 

+

2 Rounds -

50 Burpee

40 Pull-Up

30 alt. Pistol

20 KB Swing (53/35)

10 HSPU

+

800m Run

———————-

FINISHER:  

*1-2-3-4-5-6-7-8-9-10 x Double-Squat Wall Ball (20/14)

*5-10-15-20-25-30-35-40-45-50 x Russian Twist (20/14)