WOD

3
Jul

WOD

CrossFit Fulshear – CrossFit

Warm-up

QOD: Does your family do anything special for July 4?

3 Rounds:

5 DB Thrusters

5 DB Rows

5 Push Ups

Mobility:

Pigeon Stretch

Couch Stretch

Cossack Squats (3 each side)

Barbell Prep:

2 Rounds: (Barbell then add light weight)

7 Hang Power Clean

7 Front Squats

7 Push Press

7 Thrusters

Metcon

“Daniel”

For Time:

50 Pull-Ups

400 m run

21 thrusters @ 95#

800 m run

21 thrusters @ 95#

400 m run

50 Pull-Ups

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Hypertrophy

1/2 Tabata wall sit with oblique wall ball pass