Well, we are back from our NSCA coaching conference and ready to bring back everything we learned to Dunbar Street.

We hope that you had a good rest despite the Vancouver rain and that you are ready to take on CrossFit HeroWOD Pike!

There will be a time cap on this monster.

5 Rounds:
20 Thrusters @75#
10 Strict Ring Dips
20 Push Ups
10 Strict HSPU
50m Bear Crawl

Enjoy:)
kill