WOD for 07 JUL 2016

0500 and 1130 at Fredericks Gym

I keep hearing from 89ers that today you woke up and felt different, that you felt something amazing.

Call it a disturbance in the Force; call it a wrinkle in the Matrix. Call it what you will – but today is a special day. 7 July is the birthday for me (Aaron) and Nick. Two people. One day. Celebration. Unity. Glorious unity. And you all felt it.

And in celebration of this monumental event I have decided to create a Workout for us that plays on my interpretation of both Nick and I’s strong suits in CF. I hope you enjoy!


Warm Up:

Burgener Warm Up


10 Shoulder Dislocates

10 Behind the back PVC presses



7 Minutes to work up to a 1 RM Clean and Jerk

Immediately into

7 Rounds of:

8 KB Deadlift 180/140 (If this is too light use your final clean bar as the DLs.)

4 Bar Muscle Ups (scale as needed with Pull ups and Dips)


–rest 10 minutes–


7 min AMRAP:

7 Wall Balls 30/20




That shouldn’t be too bad.

2 thoughts on “WOD for 07 JUL 2016

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