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:
7×2 Back squat with 1 minute rest between sets (75% 1RM)

WOD:
For time, 12 minute time cap:

1,200m Row
50 Thrusters (95/65)
Whatever time remains, complete as many muscle ups as possible.

Post loads and WOD time to comments.

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17 foods to buy once and regrow forever, Natural Living Ideas

11 questions to ask yourself at the start of the New Year, Mark’s Daily Apple

Post thoughts to comments.

Media:
Tuesday WOD, January 14, 2014

4 thoughts on “Tuesday WOD, January 14, 2014

  • January 14, 2014 at 7:17 am
    Permalink

    SC: 275#
    WOD: 6MU rxed

    Thrusters got rough!

  • January 14, 2014 at 8:18 am
    Permalink

    You may have read about this weekend’s OC Throwdown and Kevin Ogar’s injury. Kevin is a top CrossFIt competitor and had a terrible accident in a WOD with a 3RM snatch. Kevin dropped a snatch that landed on his back and separated his T11/12, severing his spinal chord. At this time, he has no voluntary movement below his waist.

    Kevin is a CrossFit coach at CrossFit Unbroken and currently does not have medical insurance – he needs our help. He works closely with Barbells For Boobs, and they are working on setting up a larger platform to raise money for Kevin’s recovery. Until then, they have set up a fundly page – if you would like to donate, you can do so here: https://fundly.com/kevin-ogar-s-recovery

    You can follow Kevin’s recovery on Barbells for Boobs facebook page. They posted today that he has had one surgery and has a long road ahead. Will keep you posted on further details.

  • January 14, 2014 at 10:17 am
    Permalink

    What a tragedy. And no insurance.

  • January 16, 2014 at 5:42 pm
    Permalink

    Great WOD! 9 bar MU RX

Comments are closed.