Wednesday – 140820

CrossFit 314 - Opens Doors

Today, Neil and I sat down with Laura to talk about the events in Ferguson and how we can help. You can listen to the Podcast here.

We will be taking donations until Thursday, which we will deliver to the St. Louis Police Wives’ Association on Friday. Please visit their website to see what items they need and/or to make a monetary donation.

Warmup

5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Strength

Strict Press
5-5-5+
90%(65%-75%-85%)

*5lbs heavier than last Wendler

WOD

“Tall Order”

20min AMRAP

Hang Power Clean (95/65)
Pushup
Pullup

For each movement, perform max unbroken reps, followed by a 400m Run.

Neil 

Rd1: 41/30/25

Rd2: 25/22/13 (hit time during second set of pullups)

Total = 156

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