Hero Wod “Wes” – CFS

May 6th, 2017

Category: CrossFit

Hero Wod “Wes” – CFS

Jack – what a stud!

Warm-up
7:00 AMRAP
200M With Plate
10 Lat Pull Over with PVC and Band
5 Burpee Step Ups
10 BB Muscle Cleans

WOD
“Wes”
Run 800 meters with a 25/15-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185,125
Then, run 800 meters with a 25/15-lb. plate

Level 3- 155,105
Level 2- 125,80 10 Rounds
Level 1- 100, 55, 8 Rounds

Post WOD Mobility
Roll Chest and Lats

DISCUSSION 4 Comments

  1. Jason Barrow 05/06/2017 at 11:04 pm

    Wes: 32:08 L3
    I was originally going to scale the pullups because I didn’t think I could get through that many strict. But I figured what’s the point of that, I might as well just treat it as an AMRAP, do as many strict as I can, and maybe get better in the process. So I’m happy that I got through all of it.

  2. Chad Kucera 05/06/2017 at 8:33 pm

    32:03 (Rx reps, 165 hang power cleans)

  3. Daniela Bitto 05/06/2017 at 8:02 pm

    24:30 subbed power clean for 185# Deadlift

  4. BrianC 05/06/2017 at 11:59 am

    29:04 Rx