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:
1 rep-max Press (strict)

WOD:
3 rounds of:

500m Row
1 minute of max effort Handstand push-ups
Rest 3 minutes

Post loads, row splits and total HSPU to comments.

______________

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!

______________

CF Games The CrossFit Games start on Friday!! Read here on “How to Watch the Games”.

Post thoughts to comments.

Media:
Wednesday WOD, July 23, 2014

6 thoughts on “Wednesday WOD, July 23, 2014

  • July 23, 2014 at 5:10 am
    Permalink

    Strength – 175
    WOD – we were not sure how to count this, so we did total time (including walk to wall). Started 1:00 rep count when we first went up on wall. 14:39 / 55 reps

  • July 23, 2014 at 6:14 am
    Permalink

    Strict press: 200# PR!

    Not sure how to count the time either:
    Splits – 1:36.1 / 1:41.9 / 1:43.9
    Total Row – 5:01.9
    Total work w/ rest – 14:15

  • July 23, 2014 at 6:14 am
    Permalink

    Whoops and 40 reps of hspu

  • July 23, 2014 at 9:07 am
    Permalink

    Strength – 135.
    WOD: 13:51 total time.
    HSPU: 72

    STILL WINNING!!

  • July 23, 2014 at 5:17 pm
    Permalink

    13:51? Definitely didn’t row that fast…1:38 average?

  • July 24, 2014 at 4:30 pm
    Permalink

    Row 1:47/1:49/1:48

    HSPU 40

    Press:155, I’m stuck there.

Comments are closed.