WOD | MONDAY 8/3/20 | CrossFit 791 Cashmere

WOD | MONDAY 8/3/20 | CrossFit 791 Cashmere

August 02, 2020

Monday August 3


0-5 (Group Warmup)

2 minutes of Row/AD/ 400m Run

1 min squat hold

15 wbs

10 beat swings

5 pullups

Shoulder/Hip Prehab


5-10 (Metcon)

For time:

500/450m Row

30 Thrusters 45/35

10 Pullups 


*5 minute cap*


(@Home- 400m Run 30 SA Thrusters 20 SA DB/KB Snatches)


10-15 (Rest)


15-25 (Strength)

Find a heavy 1, 3 and 5 rep Thruster (from the floor)


(@Home- Accumulate 50 SA Thrusters @ 510- 5 second descent 1 second pause and 0 “fast”on the way up)


25-30 (Clean-up)


30-35 (Core Conditioning)

5 minute Amrap

30 Second Tuck Hold

10 L Pops

10 Turkish Sit Ups 26/18 (5 each side)

10 TTB 


(@Home- Find an odd object under 20lbs for the Turkish Situps and Sub V ups for TTB)


35-45 (Cleaning + Cooldown)

1 minute each side of:

Pigeon

Twisted Cross

Lying Glute Medius Stretch