100121 WOD “In honor of CHP”

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

This is in honor of the CHP officer injured in an Oakland shootout.

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

Post time to comments.

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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Article: “Stuff That I Read (or Watch) and You Should To“, Marks Daily Apple

I’ve posted links to quite a few different blogs and websites, here’s a good article from Mark Sisson about ones he follows.

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1 Comment

Filed under WOD's

One response to “100121 WOD “In honor of CHP”

  1. Another day on the bike trainer for me. The rain needs to stop! Anyone get a chance to do the OPD workout?

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