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:
Front squat 6×2 @ 80% 1RM

WOD:
4 rounds of:
500m Row
20 cal Airdyne
400m Run
Rest 3 minutes
(must be negative splits, fastest time wins)

Post loads and time to comments.

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Media:
Friday WOD, August 8, 2014

5 thoughts on “Friday WOD, August 8, 2014

  • August 7, 2014 at 6:47 pm
    Permalink

    I am going to Astoria for a Goonies Adventure next week.

  • August 7, 2014 at 6:49 pm
    Permalink

    I’m sure KP will actually be at the gym for this workout!

  • August 8, 2014 at 6:50 am
    Permalink

    SC: 255×3/270×3
    WOD: 5:25/5:20/5:15/5:14 = 21:14 all negative splits!

  • August 8, 2014 at 12:50 pm
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    225
    21:16 – Bust on Negative Spits – 5:15-5:16-5:17-5:28

  • August 8, 2014 at 6:22 pm
    Permalink

    Strength: 230#
    WOD: 19:57 (5:08, 5:06, 4:52, 4:51)

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