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:
4 sets of 2 Hang squat cleans + 1 Squat clean from floor (@70-80% 1RM of clean)

WOD:
3 rounds for time of:

50 Double-unders
25 wall balls
600m Run

Post loads and time to comments.

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REMINDERS:
**If you sweat on it, use spray and wipe it off! (“It” can be everything from ab mats to barbells – please wipe down anything you use or sweat on).
**If you rip your hands, STOP your WOD. Wash your hands first, and then clean the bar where you ripped.
**Put away all of your equipment before you go home.
**Drink LOTS of water throughout the day — THANK YOU!!!!

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HughesH1RacerPlane1932On this date in 1938…..Aviator Howard Hughes makes a record flight around the world. He completed the trip in just 91 hours, breaking the previous record by more than four days. Taking off from New York City in a Lockheed Super Electra he continued to Paris, Moscow, Omsk, Yakutsk, Anchorage, Minneapolis, ending back at New York City.

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josh_everett jerk What Coach Burgener suggests you think about before a big lift, Mentality WOD


(My favorite part of this video is watching Ursula Panadrea, Chad’s coach, jump around in the background once Chad makes the lift :).)

Post thoughts to comments.

Media:
Thursday WOD, July 10, 2014

6 thoughts on “Thursday WOD, July 10, 2014

  • July 9, 2014 at 6:49 pm
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    If you are coming to Saturday WOD, there may or may not be a sprinkler involved 🙂 ……bring a small towel with you (and maybe an extra t-shirt if you are going to breakfast with us afterwards)…

  • July 10, 2014 at 8:20 am
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    WoW!!! 5:15 am class did lean fit and it kicked my butt!! 24:56 still don’t feel right.

  • July 10, 2014 at 9:07 am
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    strength : 95#
    WOD: 16:32 Rx

  • July 10, 2014 at 4:35 pm
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    Strength: 205/205/215/225
    WOD: 19:51 Rx (this one destroyed me)

  • July 10, 2014 at 11:08 pm
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    WOD: 16:47rx. Wallballs unbroken.

  • July 11, 2014 at 10:26 am
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    Worked up to 242 on the complex.
    WOD-18:24 with 800m runs, all WBs unbroken

Comments are closed.