Wod Saturday 7/23/16

1.      Warm Up:

Barbell warm-up

2.     Wod prep:

 Prep the movements

Sand bag get-up

 3.     Wod:

Hey Diddle Diddle

Time cap 40 minutes

 Teams of 2

  • 800m run
  • 40 Dead Lifts (185,125)
  • 80 Box Jumps (24,20)
  • 40 power cleans (135,95)
  • 80 Slam Balls (AHAP)
  • 40 Front squats (115,75)
  • 80 Burpees
  • 40 Sand Bag Get Ups (35,25)
  • 800m run

*Both partners run together.

*On the movements one person works while the other rests.  Divide the reps as needed.  If Solo then halve the movement reps.

 Cash out: 

Foam roll 5 minutes.


Chris B.

Posted in WOD

6 thoughts on “Wod Saturday 7/23/16

  1. 32:56 solo

    Cut reps in half,
    weights were 115/95/65
    subbed 60 GHD back ext. for burpees
    10# ball slam (only one left)
    13 sandbag get-ups RX, rest 35#

    Packed in the gym, just used what was available and still had a GREAT workout!


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