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

Strength:
Work to heavy Back Squat

WOD:
4 rounds for time of:

300m Row
Max Ring Push-ups
Rest no more than 3 minutes between rounds

Post back squat loads and WOD time to comments.

___________________

Don’t forget – Saturday WOD at Luke’s Locker parking lot – 9am and 10:30am!

___________________

Ever want to live in a tree house?

Post thoughts to comments.

Media:
Friday WOD, August 2, 2013

2 thoughts on “Friday WOD, August 2, 2013

  • August 2, 2013 at 8:43 am
    Permalink

    Back squat: matched my pr from a year ago at 355#

    All rows under 1:00, RPU’s:12/15:13/12=52

  • August 4, 2013 at 5:06 pm
    Permalink

    Strength: 7×7 DL’s: 225/275/295/305/315 (f4)/305/225. 355 BS. WOD :58-25/:57-22/1:00-16/1:00-15=78. Exhausted, thanks for the inspiration, Kercho.

Comments are closed.