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

8 minutes of work:
Even minutes, complete 30 Double unders
Odd minutes, complete 8 Handstand push-ups

Pendlay Row, 5-5-5-5-5


3 sets of max effort reps of:

Wall balls
Rest 2 minutes
Toes to bar
Rest 2 minutes

Post loads and total reps to comments.


A “non-athlete” excels, CrossFit Games


FWFD/Sons of the Flag fundraiser is tomorrow!
Firefighters for the summit
Several of our local Fort Worth Fire Fighters, including Dusty Sides, Kasey Gandy, Clint Brewer, Jerry Bays, Daniel Ory and Matt Magoffin will attempt to climb Denali in Alaska this summer to benefit Sons of the Flag, a non-profit that is doing great work for burn survivors.

When: Thursday, April 10, 5pm – 7pm
Where: Grace
777 Main Street, downtown Fort Worth

Post thoughts to comments.

Wednesday WOD, April 9, 2014

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