CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475


20 minute Time Cap

800 meter Run

5 rounds

10 Handstand Push Ups

20 One Legged Squats Alternating

800 meter Row


Power Clean + Hang Power Clean + Push Jerk (1+1+2)x6   70% of Clean & Jerk


#4 RE: thursday20170713Josh Jones 2017-07-14 16:11
Wod - did it with my vest, hspu weren't horrible but the olsa got incredibly hard. Finished the 5 rounds with 10 seconds left.
Swod - 190. Felt too easy.
#3 RE: thursday20170713jason 2017-07-13 20:30
WOD - Cap +22 reps
SWOD - 185#

Used the parallettes with only an abmat underneath for the first 2 rounds, then added two 15# platesunder the abmat on round 3. Then added two more 15# plates on for rounds 4&5. I went ahead and finished the workout and it took maybe 25 minutes. All HSPU were singles....and I think my back looked a lot like Dion Sanders did when he landed on his head!
#2 RE: thursday20170713Robin 2017-07-13 15:17
That was pretty rough

WOD - cap+8 (did strict hspu with plate+abmat, held onto bar for OLSA)

SWOD - 93#
#1 RE: thursday20170713shco0502 2017-07-13 14:04
Well... that sucked!
Wod: cap+26 (used abmat for hspu)
Swod: 128#

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