Saturday, 17 September 2016




Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups


For Time



Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00



Post time and experiences to comments


  1. 25:13rx
    That was deceptively hard.
    Notes for myself for comparison next time:
    Did half of the burpees bar facing and didn’t need to, thanks jimmy.
    Out the door when loudly reminded 400 m ROW, NOT RUN, thanks jimmy 🙂

    In my defense row and run look very similar 15 ft away with sweat pouring into your eyes after burpees

  2. CourtnieMcKone says

    Modified box jumps with 20 inch box step ups and knee ups instead of sit-ups

    I had food poisoning last night, so definitely wasn’t my best WOD.

  3. 28:03, 53# bar, 25# KB, usual other mods
    Good WOD!

  4. CWOD: 29:57 Rx

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