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:
Hang snatch 3-3-3-3-3
65-70% 1RM, unbroken sets with perfect form
2 minute rest between sets

WOD:
13 minute time cap:
500m Row
20 Box jumps
500m Row
30 Wallballs
500m Row
20 Box jumps
(with the remaining time do as many Double-unders as possible)

Post loads and WOD results to comments.

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Post thoughts to comments.

Media:
Wednesday WOD, February 26, 2014

4 thoughts on “Wednesday WOD, February 26, 2014

  • February 26, 2014 at 10:29 am
    Permalink

    Black Ops is a blank on the CF Open roster so far. Looks like a solid group of leanfitters…

  • February 26, 2014 at 11:32 am
    Permalink

    Don’t you realize if we signed up too early it would have scared everyone else off? They would have decided to save their entry fee and just stay home. Our lack of official entries at this point in time has only been done to increase overall participation. So bottom line — you’re welcome.

  • February 26, 2014 at 1:00 pm
    Permalink

    I play real sports I’m not trying to be the best at working out.

  • February 26, 2014 at 7:45 pm
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    Thanks for being the real team players Black Ops. I shouldn’t have doubted your dedication, range of motion, or times…you’re the real deal.
    It’s ok Lokey, there is always ping pong, ballet, or curling. Keep your head up…there is something out there for you.

    CF7: 226 dbl u

Comments are closed.