Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
Work to a heavy Power clean

WOD:
3×500 Row test
Rest 3-5 minutes between efforts

Post power clean loads and row splits to comments.

______________________

Just how good is Rich Froning, the defending two-time CrossFit Games Champion? Watch Event 4 from the Central East Regional to see….”Rich could leave, go to the snack bar to get something to eat, come back and still win this heat”.

The WOD:
For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

Time cap: 25 minutes

Rich makes this look EASY, but make no mistake about it, this WOD is tough.

Post thoughts to comments.

Media:
Tuesday WOD, June 18, 2013

6 thoughts on “Tuesday WOD, June 18, 2013

  • June 18, 2013 at 7:05 am
    Permalink

    120# PC
    ROW
    3 x 500
    2:15
    2:14
    2:12

  • June 18, 2013 at 10:46 am
    Permalink

    275 pc

    1:38
    1:34
    1:34

  • June 18, 2013 at 10:48 am
    Permalink

    235 PC

    1:40
    1:44
    1:45

    Lesson learned this morning: Don’t stand too close to the bumper plate racks when you are “racking” the weights!

  • June 18, 2013 at 6:50 pm
    Permalink

    135# pc – Great to lift with Hilary!

    1:56, 1:57, 1:59

  • June 18, 2013 at 7:03 pm
    Permalink

    hahah whoops curtis was logged in. That was definitely my post!!

  • June 18, 2013 at 8:14 pm
    Permalink

    CWG….. Ouch!!!! Glad I don’t have one! Haha

    125 PC
    2:07. 2:05. 2:12 WOD

Comments are closed.