Hero WOD Demo: Daniel

Joey Dorey, Josh Lee, and Giancarlo Graziani of CrossFit Sanitas perform today’s workout of the day, the hero workout Daniel.

Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 161118.

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Scaling:
Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups

♀ 22 lb ♂ 35 lb