Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Hero WODs and volume

CrossFit Hero WODs are designed to be a lot of work. They have great capacity to bond fellow athletes during a mentally tough routine.

The question is, how much volume is appropriate for you? If you possess great mobility coupled with virtuous movement patterns and your engine is strong, “Jack” will be a nice test of muscle endurance with a moderate load. 

For athletes still learning these movements, reduce the load and the time period and use this WOD to practice moving correctly. Ask the coach if you are not sure if your form is correct. Mechanics and consistency with movements must be  prioritized over intensity. Newbies must show the coach virtuous movements and great work capacity before attempting a full Hero WOD. 

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