Warm up:
2 rounds of:

5 Thrusters (bar only)
5 Box jumps
5 Pull-ups
100m Run

Power snatch, 2-2-2-2-2-2-2
Rest 60 seconds between sets

3 rounds for time of:
300m Row sprint
25 Push ups
10 Pull-ups
Rest 2 minute

(Goal for push ups and pull-ups is to go unbroken.) Post snatch loads and WOD time to comments.


****It’s super hot, as you know, and WODs are getting tough with the heat. Please remember to arrive well hydrated and drink plenty of water. We want you to push hard on each WOD, but remember to take breaks and get water if you need it. WOD smart, not hard 🙂

Also, because of the heat and lots of sweat, we are going through a ton of cups and paper towels. Please bring a sweat towel if you need one and help us save some of the paper towels. Thank you!


We evolved to eat meat, NPR

Study challenges the notion that a calorie is just a calorie, Market Watch

Post thoughts to comments.

Thursday WOD, July 5, 2012

4 thoughts on “Thursday WOD, July 5, 2012

  • July 5, 2012 at 8:06 am

    Four Roosters this morning with Amie. We had some clock issues. +/- 5:59.

  • July 5, 2012 at 11:07 am

    CWG- The clock was my fault, but your time is spot on. Great work this morning!!! Fun am class!!!

    I’ve heard several of you talking about how the heat is affecting your WODs….This article is pretty good about how much water you should drink and how much you lose during a WOD.

    A couple of things to watch out for…..if you are in a WOD and either stop sweating, get cold chills, get extreme dry mouth, or are dizzy, STOP the WOD and get some water STAT. Do not continue to push through the WOD – be careful about training in the heat and allow your body time to acclimate to it.

  • July 5, 2012 at 12:54 pm

    135# snatches. 5:22 WOD.

  • July 5, 2012 at 3:37 pm

    LF: 15;33……

Comments are closed.