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

Skill:
5 minutes of Double-unders

Strength:
Work to heavy Push Press

WOD:
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.

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

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Just pick up the barbell….

Post thoughts to comments.

Media:
Tuesday WOD, July 23, 2013

One thought on “Tuesday WOD, July 23, 2013

  • July 23, 2013 at 12:52 pm
    Permalink

    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.

    22:05

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