WOD: 2.23.14

There are three types of learners: the ones that learn by seeing, the ones that learn by hearing, and those who have to pee on an electrical fence to learn their lesson.

Photo 2-6-14, 10 33 51 PM


Four Tabata Intervals (4×20:10) at each of the following stations with a 30-second break between each exercise of:


  1. Hang Power Cleans (75/55-pounds)

  2. Box Jumps (24″/20″)

  3. Pull-ups

  4. Russian Kettlebell Swings (53/35-pounds)

  5. Split Lunge Jumps

  6. Knees to Elbows

  7. Push Presses (75/55-pounds)

  8. Hip Extensions on the GHD

  9. Wall Balls (2o/14-pounds)

  10. Burpees

  11. Double Unders

  12. Row (for meters)


Movement Demo – Hip Extensions


Thruster 1RM with Heavy Chains (you may take the bar off the rack)


Weighted Pull-up 1RM


Snatch Balance 3×2

Squat Snatch 3×2

Power Snatch 3×2


Klokov Dmitry – CrossFit Games Training – 341 lb Thrusters