090704 WOD “Happy 4th of July!”

Workout: “OPD Fallen Hero Workout” (from Crossfit Oakland)

Run 400m
40 deadlifts, 275lb.
40 box jumps, 24″ box
40 push presses, 50lb. Dumbells
Run 400m

Post time to comments.

This is the OPD memorial WOD.  We’ve posted this before, it’s tough, but push through it in memory of these fallen officers and of what July 4th means to all of us.


Advanced(RX’d):

Run 400m
40 deadlifts, 275lb.
40 box jumps, 24″ box
40 push presses, 50lb. Dumbells
Run 400m

Intermediate:

Run 400m or Row 500m
40 deadlifts, 135lb.
40 box jumps, 20″ box or knee tucks (if you don’t have a box)
40 push presses, 35lb. Dumbells
Run 400m or Row 500m

Beginner:

Run 250m or Row 250m
20 deadlifts, 135lb.
20 box jumps, 20″ box or knee tucks (if you don’t have a box)
20 push presses, 25 or 35lb. Dumbells
Run 250m or Row 250m

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3 Comments

Filed under WOD's

3 responses to “090704 WOD “Happy 4th of July!”

  1. Happy 4th of July everyone! I participated in the Pleasant Hill Firecracker 5k race. It went pretty well, beat my old 5k time by over 2 minutes!

    5k run- 19:07, (6:09/mile pace)

    My wife ran a 24:47 at 3 months pregnant…she’s a stud.

  2. Woody

    “Badger”
    30:06, 85lb squat clean
    ummm, WTF!!

  3. Scott W.

    OPD at St. 5 on 7/6:

    15:56

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