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:
15 minutes to work to a heavy squat clean

WOD:
As many rounds as possible in 5 minutes of:
1 Power clean + 1 Front squat (135 lb./95 lb.)
1 Power clean + 2 Front squats
1 Power clean + 3 Front squats
(You go as far as you can in 5 minutes.)

Rest 3 minutes, then complete as many rounds as possible in 5 minutes of:
1 Burpee + 1 Pull-up
1 Burpee + 2 Pull-ups
1 Burpee + 3 Pull-ups……

Rest 3 minutes, then you have 5 minues to run 800m and then do as many muscle-ups as possible.

Post completed rounds and reps to comments.

_______________

Retired Army Staff Sgt. Brendan Ferreira lost his left arm below the elbow because of a suicide bomber in Afghanistan. He nearly lost his legs during his recovery process. Doctors told him he’d be lucky to walk again.

Here he is doing the Hero WOD Randy (75 power snatches for time) with one arm at CrossFit Seekonk in Massachusetts.

Post thoughts to comments.

Media:
Friday WOD, June 20, 2014

4 thoughts on “Friday WOD, June 20, 2014

  • June 20, 2014 at 8:40 am
    Permalink

    Big PR! 285# Squat Clean!

    WOD: 9+2 FS / 11+1 PU / 3 MU

  • June 20, 2014 at 2:39 pm
    Permalink

    215# failed at 225#

    RX 9+3/8+4/no MUs but did half of the leanfit by the 5 min mark

  • June 20, 2014 at 2:39 pm
    Permalink

    Awesome job Josh!!!

  • June 21, 2014 at 7:29 am
    Permalink

    205# squat clean

    using 115#
    10+1
    13+9
    couldn’t get a MU because of the sweat and the giant rip in my hand. Its amazing how much the early part of the wod killed the run.

Comments are closed.