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 front squat

badger WOD:
2 rounds of “Badger”:

800m Run
30 Squat cleans (95 lb./65 lb.)
30 Pull-ups

“Badger” is a HERO WOD, in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. First posted on www.crossfit.com 19 December 2007. Compare to September 10, 2010.

Post loads and time to comments.

__________

5 pieces of gym etiquette you need to know, Breaking Muscle

_________

Kevin Ogar is one strong dude, and this video gives me chills every time I see it. The force is strong in this one….

And Matt Chan’s reaction is priceless. LOVE IT.

Post thoughts to comments.

Media:
Monday WOD, April 21, 2014

5 thoughts on “Monday WOD, April 21, 2014

  • April 20, 2014 at 9:29 pm
    Permalink

    Amie isn’t it backwards? Ie 30 SC/30 PU/800m run

    Also FYI for all. Rxed is three rounds

  • April 21, 2014 at 5:56 am
    Permalink

    Full “Badger” 32:27

  • April 21, 2014 at 5:56 am
    Permalink

    Full RX 27:42 hard morning!!

  • April 21, 2014 at 8:13 am
    Permalink

    20:18 RX…. Wod that was on board

  • April 21, 2014 at 2:22 pm
    Permalink

    Front squat 245#

    Wod on board(2/3 badger): 26:37 RX

Comments are closed.