WOD – July 8, 2015

Work Out of the Day


3 x 400m Sprint

Rest 2 minutes between efforts


“Seven Minute Suicide”

As many reps as possible in 7 minutes of:

1 hang power clean, 185/125lbs

1 burpee box jump, 24/20″

Post loads and reps to beyond the whiteboard.


5 rounds for max reps in 4 minutes of:

3 burpees

6 medicine ball cleans, 20/14lbs

9 pushups

12 squats

Rest 1 minute

Post total reps for each round to beyond the whiteboard.


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

By providing your phone number, you agree to receive text messages from Sin City CrossFit