Warm up:
2 rounds of:
200m Row
100m Run
5 Rhrusters (bar)
3 Pull-ups
10 Sit ups

Strength:
Front squats 2-2-2-2-2-2-2, 60 seconds rest between sets

WOD:

For time:

15 Squat clean thrusters (135 lb./95 lb.)
15 Toes to bar
100 Double unders
15 Toes to bar
15 Squat clean thrusters

Post front squat loads and WOD time to comments.

____________________

WEEKLY WINS!!!

Sound off and let us know your good news this week!

Media:
Friday WOD, August 3, 2012

9 thoughts on “Friday WOD, August 3, 2012

  • August 2, 2012 at 7:50 pm
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    Deadlift PR and OHS PR!

  • August 2, 2012 at 11:20 pm
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    Deadlift PR and Thruster PR =)

  • August 3, 2012 at 8:54 am
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    Yesterday’s wod in 6:03.

  • August 3, 2012 at 9:56 am
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    Oly lift coaching from Cody Burgener @ crossfit invictus. Great weather and scenery in San Diego.

  • August 3, 2012 at 12:22 pm
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    Deadlift and OHS PR!

    7×2 @ 105#
    10:17-75#

  • August 3, 2012 at 12:25 pm
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    Kyle – YAY!! You met Cody!!! Can’t wait to hear about it! I told him you like burpees 🙂

  • August 3, 2012 at 4:20 pm
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    Amie- funny you mention that…Wednesday’s metcon was 50 burpees f

  • August 3, 2012 at 4:22 pm
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    …For time. What a coincidence.

  • August 3, 2012 at 5:49 pm
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    Kyle – hehehehe!!! Funny coincidence!!! Hope you had a good time! Can’t wait to hear how it went! Cody is a GREAT coach!

Comments are closed.