Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

6 sets of 4 reps of Back squats @ 75%

3 rounds for time of:

200m Farmers carry
25 Sit-ups
20 Front rack step ups on box, 20inch (95 lb./65 lb.)
25 Hollow rocks

Post loads and time to comments.


3 rounds, 1 min max reps of:

Box jumps
Toes to bar
800m Run
Rest 3 minutes

Post reps to comments.

Dynamic Endurance:


3 rounds for time of:
800m Run
50 Back extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Post time to comments.

Wednesday WOD, April 8, 2015

5 thoughts on “Wednesday WOD, April 8, 2015

  • April 8, 2015 at 4:05 am

    So sorry for the early morning post!! For whatever reason, it missed the schedule, so the WODs didn’t post until this am. Thanks Victor for letting me know – those crazy 5am-ers!!!

  • April 8, 2015 at 5:50 am

    Back squat 160#, WOD 21:30 Rx

  • April 8, 2015 at 1:45 pm

    SC: 265#
    WOD: 23:10 rx

  • April 8, 2015 at 2:07 pm

    Sara so glad to see you at the 5am!
    I should have kept my time. Good one!

  • April 9, 2015 at 3:41 am

    Back squat 255
    Wod: 22:59

Comments are closed.