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

Strength:
20 minutes to establish 5 rep max Overhead Squat

WOD:
Max reps of:

4 minutes Burpees
3 minutes Hang Cleans (135 lb./95 lb.)
2 minutes Box Jumps
1 minute Toes to Bar

Post OHS loads and total reps to comments.

______

Rich Froning and the mental side of CrossFit:

If you follow Rich on twitter, he posted a “Bringing Sally Up” challenge recently:
“Bring Sally Up” CHALLENGE to the song, “Bring Sally Up” by Moby w/a barbell (135#/95#) on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up.”

Who is up for this challenge?

Post thoughts to comments.

Media:
Tuesday WOD, October 1, 2013

10 thoughts on “Tuesday WOD, October 1, 2013

  • September 30, 2013 at 8:16 pm
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    I’m SO into Sally! That’s great!

  • October 1, 2013 at 4:43 am
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    Maybe we should “bring Sally up” ?!?

  • October 1, 2013 at 6:19 am
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    I would say “cute!” If my comment wasn’t a bit too short and I had to try again…

  • October 1, 2013 at 6:53 am
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    “Sally” sounds awful…I’d be like that guy in the foreground, pretending to do it.

    5 rep max OHS – 205# (Wrist decided that was enough)
    WOD: 142 reps

  • October 1, 2013 at 7:09 am
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    175 overhead squat

    WOD 112

    I’ll do Sally. This would be perfect for my amazing hip mobility.

  • October 1, 2013 at 7:14 am
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    5 x 205# overhead squat.

    WOD: 113

    I’d take part in the “Sally” workout, but I don’t promise to like it.

  • October 1, 2013 at 10:39 am
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    Is ph.d Daniel?

  • October 1, 2013 at 12:42 pm
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    (To be sarcastic or not???)

    Yep.

    (Opted for not.)

  • October 1, 2013 at 1:37 pm
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    I always wondered who PH. D was! I thought it was Victor but then realized Victor was Victor.
    135 for 5, 145 for 3:(
    158 reps
    Thanks for pushing me Mitzi.

  • October 1, 2013 at 8:06 pm
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    #200 5rm OHS
    WOD: 202 rx

Comments are closed.