Hammer-Time!

EQUIPMENT: Barbell (135/95), Pull-Up Bar, Rower, PVC

WARM-UP:

A) Active Stretch:  10 ea. x Toe-Hold Squat Stretch, Elephant Walk, Down Dog Ankle Raise 

B)

*400m Run

*500m Row

*400m Run

C) 3 Rounds -
20 x Air Squat

20 x (Knee) Push-Up

D) Take 10 min. to warm-up and progress ea. lift in “Hammer” below (w/ PVC, empty bar, and light bar)

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MAIN SET:

“Hammer” (a CrossFit Hero WOD)

5 Rounds for Time -

*5 x Power Clean (135/95)

*10 x Front Squat (135/95)

*5 x Jerk (135/95)

*20 x Pull-Up (sub: ring row)

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FINISHER:

6 Rounds (alt. sides ea. round) -

*30 sec. x Lunge Hover Hold 

*30 sec. x Single-Arm Plank Hold