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 full snatch, once you hit it complete: Overhead squats 1-1-1 at heaviest snatch weight

WOD:
1000m Row, every minute on the minute complete 2 muscle-ups
once you have completed 1000m Row, do 100 push-ups

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article_590_mx10 Balance or Bust: Preventing CrossFit Burnout, Tabata Times

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Media:
Friday WOD, May 16, 2014

3 thoughts on “Friday WOD, May 16, 2014

  • May 15, 2014 at 6:08 pm
    Permalink

    Ryan you were right, I am excited about this workout!

  • May 16, 2014 at 6:24 am
    Permalink

    Come out to The WODFather Games tomorrow at Crossfit 817 in keller.(10389 Alta Vista Rd, Ft Worth) to support me in the second annual masters comp!!

    Here are my heat times
    #1 11:05 am
    #2 12:54 pm
    #3 3:09 pm

    http://www.crossfit817.com/Heat_Schedule.html

  • May 16, 2014 at 10:46 am
    Permalink

    Strength: Snatch 195# / OHS 195#

    WOD: 11:57 rx’ed (finished 1k at 5:00, so obviously the pushups killed me)

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