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:
Accumulate 400m of front rack kettle bell walk (53 lb./35 lb.) + Farmers carry (alternating)

WOD:
3x 800m Run with 3 minute rest between runs
(while resting you must accumulate 1 minute of handstand hold against wall)

Post splits to comments.

_________________

toes to bar Kipping Toes to Bar, CrossFit Invictus

Post thoughts to comments.

Media:
Thursday WOD, July 17, 2014

2 thoughts on “Thursday WOD, July 17, 2014

  • July 17, 2014 at 6:21 am
    Permalink

    Opted to do yesterday’s main site WOD:
    20 min amrap:
    3 hang power cleans – 185#
    6 strict ring dips
    9 nmbox jumps – 30″
    27 double unders

    7rds+ 7reps

    Tough one!

  • July 17, 2014 at 1:49 pm
    Permalink

    I think I was 15:38

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