9th June 2012

Warm up

100 jump rope

3 rounds of

10 spider push ups
10 push press
10 Sampson stretch

WOD — Hope

Three rounds of:

Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

CrossFit for Hope

After bash

Frog jumps

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