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

1 Front Squat at 80-90% every minute on the minute for 20 minutes

(Safety and injury prevention week – think about your movement pattern for front squat and what you need to do to get organized – elbows up, right? If you have mobility issues with getting your elbows up in the bottom of the front squat, get to the gym early today to work on opening up your shoulders and allowing you a better position in the bottom of your front squat. Do not squat a load that will cause you to round your back or dip your elbows.)

3 rounds of:

Max Double-unders in 1 minute
Rest 1 minute
1 minute Handstand Hold

Post front squat loads and double-under reps to comments.


Bring three lacrosse balls with you (tape two of them together to make a peanut). If you want to bring your favorite beer, bring that too – it’s going to be a fun hour of movement and mobility, working out some of those nasty bits that we need to pay more attention to!


The Trouble with Johnny, ESPN

Former Eagle takes gold at CrossFit Games, USA Rugby

Post thoughts to comments.

Wednesday WOD, August 7, 2013

3 thoughts on “Wednesday WOD, August 7, 2013

  • August 6, 2013 at 10:01 pm

    Rest 1 minute between rounds in the WOD?

  • August 7, 2013 at 5:58 am

    JCT- yes. Do as many DU as possible in 1 minute, rest 1 minute, then 1 minute handstand hold.

  • August 7, 2013 at 7:31 pm

    Did 3 position snatch @165 lbs
    PR’d 1RM snatch 190 lbs

    265 FS FOR 20 EFFING MINUTES!!!!!!
    180 something DUs/ HS walks

Comments are closed.