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

12 minutes to work to a heavy Power Snatch

5 rounds for time of:

3 Deadlifts (275 lb./205 lb.)
3 Box Jumps (30″/24″)
100m Sprint
Rest 2 minutes

Post snatch loads and WOD time to comments.


Training secrets from the Fittest Woman on Earth, Outside Magazine


“Two years and two Games championships later, I still get asked by those in the CrossFit community about that rope and how it cost me the title. They suggest that if it hadn’t been for the rope, I would be a three-time Games champion. But the truth is, if not for that rope, I don’t think I would be a three-time champ. Or even a two-time champion. I am convinced I would not have won another Games. There is something those people don’t know about the rope. Or me. The rope changed my life.”

– Rich Froning, “First: What It Takes to Win”

Post thoughts to comments.

Tuesday WOD, August 20, 2013