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: **
Clean pull + Hang clean, 5×2+2 (75-80% 1RM)

10 rounds for time of:

2 Power cleans (185 lb./125 lb.)
2 Box jumps (30″/24″)
100m Sprint (end of drive way), walk back, repeat
Rest, no longer than 2 minutes

**Strength cycle notes:
a. 5×2+2: the 5 means five total sets; the “2+2” indicates the rep scheme. For each set, do 2 clean pulls, and then do 2 hang cleans.
b. “Clean” means a full clean (squat).


Saturday WOD will be at Luke’s Locker!

Luke’s is hosting a community WOD at 9am on Saturday. Our regularly scheduled WOD will be at Luke’s and not at the gym. Meet in the Luke’s parking lot on Saturday — see you there!


Speal Chris Spealler is one to watch this weekend at the CrossFit Games. Read more here on Spealler’s annual trips to the Games.


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Thursday WOD, July 24, 2014

One thought on “Thursday WOD, July 24, 2014

  • July 24, 2014 at 9:24 pm

    Strength: 195#
    WOD: 11:55rx (rested only the amount of time it took to walk from the end of the run back to the barbell)

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