WOD | THURSDAY 8/13/20 | CrossFit 791 Cashmere

WOD | THURSDAY 8/13/20 | CrossFit 791 Cashmere

August 12, 2020

Thursday August 13


0-5 (Group Warmup)

2 minute Row/AD/ 400m Run

30 second active hang

10 scap pullups 

15 beat swings

10 ttb

5 pullups 

Shoulder/Hip Prehab 


5-15 (Gymnastics)

10 minutes to complete 4 sets of a gymnastics complex:

Choose 2-3 Movements and link them together

(Pullover, BMU, CTB, Pullup, TTB, TNB/KR, Beat Swing)


(@Home- Complete 4 sets of 10 L pops over object 15 V-ups 20 Bent Over Row )


15-20 (Rest)


20-35 (Split Tabatas)


Alternating RKBS 53+/35

Alternating SA Devils Press 40/25


Rest 2 minutes


Front Rack Wall Sit 53+/35

Tuck Hold


Rest 1 minute 


HSPU or Pushups

DBall or Sandbag Cleans 


(@Home- 1) If you only have db do alt snatches instead of rkbs 2) Same 3) substitute SA Cleans for DBall 


35-45 (Cleaning + Cooldown)

1 min of:

Prayer Stretch

Supine Twist (each side)

Saddle