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 (comfortable deadlift)

WOD:
For time:

100 Double-unders
100 Hand release push-ups
500m Row
15 Muscle ups (MU sub is 3 rounds of 10 dips and 10 inverted ring pulls)

Post loads and WOD time to comments.

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The CrossFit elite are putting up some really strong numbers these days! Check out Jason Khalipa and Garret Fisher’s front squat PRs at 415lb.!

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HQ announced the 2014 Open and Regional Games schedule – get ready! The fun is about to begin!!

Post thoughts to comments.

Media:
Tuesday WOD, January 7, 2014

2 thoughts on “Tuesday WOD, January 7, 2014

  • January 7, 2014 at 7:31 am
    Permalink

    So fun this am!
    “Comfortable Deadlifts”: 185×4/225×4/315×2/335×1/365×1/385×1

    WOD: 17:24 rxed

  • January 7, 2014 at 6:04 pm
    Permalink

    DL-445#
    WOD- 16:29 10 MU, 1 rd of dips, rpu

Comments are closed.