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:
Jerk, 5×3 @80% 1RM

WOD:
1 mile Run
Rest 3 minutes
800m Run
Rest 2 minutes
400m Run
Rest 2 minutes
200m Run (during each rest phase, complete 15 back extensions and 20 sit-ups)

Post loads and splits to comments.

________________

crossfit-610x400 Is CrossFit the enemy?, Ranger Up

Post thoughts to comments.

Media:
Wednesday WOD, September 10, 2014

5 thoughts on “Wednesday WOD, September 10, 2014

  • September 9, 2014 at 6:26 pm
    Permalink

    Hahahahahahahahahahahahahahaha

  • September 10, 2014 at 6:19 am
    Permalink

    Reat didn’t want to do this one!

    SC: 220#
    WOD: 23:14

  • September 10, 2014 at 7:33 pm
    Permalink

    165#

    WOD – 19:10 rx

  • September 10, 2014 at 7:58 pm
    Permalink

    Push Jerk triples @ 215#

    WOD: Still no running for me… so I did:

    500m row
    50 GHD situps
    1000m row
    30 GHD situps
    2000m row
    20 GHD situps

    20:24

  • September 10, 2014 at 8:28 pm
    Permalink

    Strength – 185
    WOD -19:54

Comments are closed.