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:
2 Clean pulls + 1 Clean, 4 sets @ 85% 1RM of clean

WOD:
As many rounds as possible in 20 minutes of:
10 second L-sit
2 Front levers
3 Wall walks
5 Weighted strict chin ups (35 lb./18 lb.)
100m Farmers carry (53 lb./35 lb.)

Front Lever instruction:

__________________

My cancer war, Jason Fine
Jason is a CrossFit athlete in Arizona and is battling a very aggressive form of cancer. His blog is a great reminder to live each day to the fullest!

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Media:
Thursday WOD, August 7, 2014

2 thoughts on “Thursday WOD, August 7, 2014

  • August 7, 2014 at 6:52 am
    Permalink

    Good job 6am!

    I did yesterday’s workout instead:

    SC: 165#
    WOD: 14:53 Rx

  • August 8, 2014 at 11:23 am
    Permalink

    Strength: 215#
    WOD: Will save skill work for another time. Did 5 mile run instead.

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