WOD for 20 JUL 2016

0500 and 1130 at Fredericks Gym

So potentially (depending on the preggers Wife) we may have an open house kinda CF games-a-thon on Saturday or Sunday. If anyone is interested in flopping out and eating popcorn while watching the Fittest on Earth go head to head let me know.

If you see Joey Cruz tell him Good Job on Beasting a 500 pound 3 rep max Deadlift with the trap bar. That is quite the accomplishment!!

Here are the OPs:

Warm Up:

Complete as many rounds as possible in 5 mins of:

Row, 250 m

30 Double Unders

10 Push-ups

10 V-ups

 

WOD:

Complete as many rounds as possible in 12 mins of:

8 Burpees

6 Pull-ups

4 Toes-to-bars

2 Bar Muscle-ups

 

Technique:

1 Snatch Balance, pick load

Every 1 min for 10 mins.

 

Rowing:

Each for time:

Row: 2 x 1000 m

That is really going to suck. Earn Thursday’s recovery day!!

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s