Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

5 minutes of Double-unders

Work to heavy Push Press

For time:

3 rounds of:
50 Flutter kicks
200m Run
50 Russian twists
200m Run

followed by 3 rounds of:
300m Row
15 Burpees

Post strength loads and WOD time to comments.


Don’t try this at home….., CrossFit Olympic Lifting Certifications


Just pick up the barbell….

Post thoughts to comments.

Tuesday WOD, July 23, 2013

One thought on “Tuesday WOD, July 23, 2013

  • July 23, 2013 at 12:52 pm

    This entire day was programmed the same way when i showed up at C7 about two years ago! Although today my shoulder’s injured and I couldn’t do the push-press and I’m sure my time by comparison is much worse now due to not making it to the gym.

    Nevertheless, slightly nostalgic.


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