WOD | THURSDAY 8/27/20 | CrossFit 791 Cashmere

WOD | THURSDAY 8/27/20 | CrossFit 791 Cashmere

August 26, 2020

Thursday August 27


0-5 (Warm-up)

2 minute Row/AD/400m Run

10 Bottoms up KB Press

30 second HS Hold

30 second Active Hang

10 Scap Pull-ups

Shoulder/Hip Prehab


5-15 (Tempo Strength)

5 minutes to work up to starting weight

Every 90 seconds for 4 sets:

3 Push Press @023 (Pause 2 seconds at bottom of dip and 3 second descent from top)


(@Home- Accumulate 30 tempo sa push press on each arm- @025)


15-20 (Clean-up/Set-up)


20-35 (Metcon)

15 minute Amrap

10 HSPU

10 Hang Power Cleans 135/95

5 Push Jerks 135/95

5 BMU


(@Home- 15 minute Amrap: 10 HSPU or 20 Push-ups 20 SA Hang Clean and Jerks 10 Bent Over Row 10 Dips)


35-45 (Cleaning + Cooldown)

1 minute of:

Prayer Stretch

Thread the Needle

Downward Dog