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

Work to a heavy weight on the following complex:
1 Squat clean + 1 Hang squat clean + 1 Front squat

3 rounds for time of:

7 Strict pull-ups
5 Kipping pull-ups
3 Bar muscle-ups (unbroken)
35 Hand release push-ups
100 Double-unders

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Thanks to everyone who came out for Sprinkler WOD 2014 and Pancake Breakfast! It was a great time!!!



Kasey Gandy’s wife Corrie Donovan Gandy: Firefighters for the Summit update: First, I want to say congratulations to all of the guys for the many hours of hard work, dedication, and heart they put into making this trip happen. They have been training for months to prepare mentally and physically for this challenge, and I cannot say enough about how amazing these men are! Despite spending 5 DAYS at 17,200ft, at Denali’s High Camp, waiting for a sunny window, Mother Nature just wouldn’t let up this season. They waited as long as they could, and got as close as they were allowed to get to the summit, but with non-stop snow, fierce winds, and used up provisions, yesterday they had to make the hard decision to head back down the mountain. Unfortunately this season was harsh for many expeditions and over half of the attempted summits failed due to the weather conditions this year. Despite all of this, after talking to Kasey yesterday, all the guys seem to be in good spirits and talked about how lucky and grateful they were to get as far as they did. I am sure they will have a lot to share when they get back. I am so proud of him and I cannot wait to see him so we can celebrate this experience! They set their sights on a dream and made it happen. Thank you to everyone who has been following their expedition and sending them prayers. I know it meant a lot to them, and it will never be forgotten. I find what they have done inspiring, and the fact that this was not just about their own journeys, but finding an opportunity to give something back by working with Sons of the Flag says something to the kind of men they are. So here’s to the guys, for their courage, fortitude, their thoughtfulness and zeal for life, and the success of an unforgettable journey! Here’s the most recent Mountain Trip post from Ross, explaining what happened.

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Monday WOD, July 14, 2014

5 thoughts on “Monday WOD, July 14, 2014

  • July 14, 2014 at 3:47 pm

    20:33. Strict pull-ups need work

  • July 14, 2014 at 7:36 pm

    Clean complex-114kg
    WOD of death….19:30

  • July 14, 2014 at 7:40 pm

    Strength – 205#
    WOD – 19:33

    Focused on BMU and this was first WOD to ever complete them. So did not do all DU, which was about half DU and half singles.

  • July 15, 2014 at 8:20 am

    Strength: 225#
    WOD: 18:49rx. I wouldn’t be upset if we never did that one again.

  • July 15, 2014 at 9:05 am

    Agreed Scott. That was terrible!

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