07.22.2011 – CrossFit Silverback

21
Jul

07.22.2011

WARM UP:  Rope and Row 10 min

BUY IN:  See Above

STRENGTH:

WOD:

 15x Clean Hi-Pull

Run x 600m

90sec Rest

Three Rounds
5 minute intermission (including 3rd-2min rest period above)
15x Front Squat +
3:00 minute Row (Hard) +
90sec Rest
Three Rounds

CASH OUT:

5:15 am time to get the WOD started.

Micki and Thomas at 6am "enjoying" 600m at dawn.

Kamee took to the cleans like a duck to water.

Audra attacked the weight! VERY SILVERBACK.

TRANSPARENCY IN THE SILVERBACK NATION AT OUR FACEBOOK PAGE!

5 Responses

  1. Judi Harmon

    Great WOD! I barely made it out alive. Am now at mall having to sit and rest because my legs are TIRED!!!!! Think I’m ready for R & R week 

  2. Matt Vaughan

    Sorry to hear about your back Russell. Ice baths may be in your future.

    Here’s a WOD that we did up North today:

    “Sh#t Sandwhich”
    Start and finish workout with a one mile run
    Complete 3 rounds of the following in the middle of the runs
    15 Handstand push-ups
    20 Ring Dips
    25 pull-ups

    Complete for time with a 45 min time cap

    My time was a 37:37Rx
     
    This is one of those ridiculously long WODS that are nice to do every once in a while.

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