Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Work to a heavy Power Snatch

WOD:
“OGAR STRONG”:

As many rounds as possible in 14 minutes of:

3 Snatches (135 lb./95 lb.)
1 Muscle up
12 Wallballs (20 lb./14 lb.)

Post completed rounds to comments.

UPDATE: KEVIN OGAR

Kevin Ogar is an elite level CrossFitter and coach at CrossFit Unbroken in Colorado. He was competing a couple of weekends ago and suffered a tragic accident in a snatch WOD; Kevin dropped the bar and severed his spinal chord. He is now paralyzed in his lower extremities and faces a long recovery.

My friend Ron Gellis, who is also a CrossFit Games competitor, was a judge at the event and was one of the first responders to Kevin. Hearing Ron’s account of the event is heartbreaking. Kevin does not have insurance, and he needs our help. Please consider donating to his recovery.

Click here to visit the official donation page for Kevin. Kevin has had two surgeries to date and is heading back to Denver soon. You can follow his progress on Ogar Strong on Facebook.

Media:
Friday WOD, January 24, 2014

3 thoughts on “Friday WOD, January 24, 2014

  • January 24, 2014 at 11:21 am
    Permalink

    8 Rounds + 3 Reps

  • January 24, 2014 at 4:21 pm
    Permalink

    8 rounds + 3 reps

  • January 24, 2014 at 6:19 pm
    Permalink

    Did WOD #4 from Garage Games
    12 min AMRAP

    100 DU
    50 KBS
    50 box jumps
    25 TTB
    50 box jumps
    50 KBS

    I got through 30 KBS of the last 50. Good luck to those competing this weekend

Comments are closed.