* * *
CrossFit HQ WOD:
Attach an object at precisely 12″ above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups
CrossFit Football WOD:
Walk as far as possible in 45 mins with a 40-60 lbs weight vest, sand bag, plate or dragging a sled.
*You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 40-60 lbs.
*You can drag a sled with 45 lbs on it for max distance in 45 mins.
*Remember to walk, not run.