WOD | 5/1/21 | CrossFit 791 Cashmere

April 30, 2021

0-8) Warm-up

3 minutes of Row/AD/Run/JR

S/H Prehab

1 minute squat hold

10 bottom to bottom squats

10 wbs

10 box jumps

10 STO


(8-15) Goal Pursuit 


(15-30) Strength Complex

Complete 3 challenging sets of:

1 Power Clean

2 Front Squats 

2 Hang Cleans

1 Jerk


(30-38) Rest/Set-up


(38-50) Partner Wod

12 minute Amrap (split all reps evenly)

50/45 Cal AD

40 Hand Box Overs 30/24

30 Med Ball Sit-ups 20/14 (together)

20 HSPU

10 Synchro TTB


(50-60) Cooldown 

1 minute of:

Pigeon 

SL FF with QLT 

Seated Straddle