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)

Work to a heavy power clean

RyanH WOD:
5 rounds for time of:

21 Burpees
7 Muscle-ups

In honor of Ryan Hummert, a Maplewood, MO Firefighter, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. First posted on CrossFit.com October 8, 2008.

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(Read: Amazing firemen and then go attack this WOD!)


6 rounds for time of:

5 Pull-ups
10 Burpees
15 Kettlebell swings (35 lb./28 lb.)
400m Run

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5 rounds for time of:

800m Run
30 Kettlebell swings (56 lb./35 lb.)
30 Pull-ups

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Friday WOD, January 8, 2016

4 thoughts on “Friday WOD, January 8, 2016

  • January 7, 2016 at 9:34 pm

    This is a nasty workout….

  • January 8, 2016 at 8:31 am

    Strength: 225#

    WOD: 14:54 RX

  • January 8, 2016 at 1:42 pm

    Strength: 245# power clean

    WOD: 12:27 RX

    Good warmup

  • January 9, 2016 at 8:33 am

    I agree KP, and the 400m repeats we did after didn’t help! But thanks for making me run!

Comments are closed.