180903 - 12 Labours of Hercules WOD


20 each of the following at a level of difficulty of your choosing:

400m run
Russian KB swings 35/55/70
Wall Balls 10 to 9/14 to 9/20 to 10
Deltas 15/25/45
American KB swings 35/55/70lb KB
Lateral burpees over plate 15/25/45
400m burden run 15lb plate/35lb plate/45lb plate
Plate back squats 15/35/45
Pull-ups Ring rows/pull-ups/chest to bar pull-ups
Plate overhead walking lunge 15/35/45
Burpees to plate 15/35/45
1 arm alternating dumbbell snatches S:20 A:35 H:50
D&B Atlas Stone carry 75/95/135
400m run

Michael Reynolds

CrossFit Level 1 Coach