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:
High hang clean + Clean, 5×1+2, 65-70% 1RM

WOD:
5 rounds for time of:
300m Row
Max rep Ring push-ups
Rest 3 minutes

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____________________

HAPPY BIRTHDAY RYAN (and Beau at CrossFit 8)!

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Media:
Friday WOD, October 31, 2014

One thought on “Friday WOD, October 31, 2014

  • October 31, 2014 at 7:08 am
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    Happy Birthday Ryan ! Are you a Master yet. Lol Have a great day!

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