WOD: 7-12-13

by: Gino Escalante in: WODs
11 Jul



GS L1: 10 min AMRAP of:

8 Deadhang Pull Ups
30 second Superman Hold
10 Straight Leg Raises (with 10 second hold on last rep)

GS L2: 10 min AMRAP of:

8 Deadhang Pull Ups
30 second weighted Superman Hold (15 lb. bar)
10 Straight Leg Circles (in and out with 10 second hold after last rep)

WOD L1: For time:

31 Burpees
31 Hang Power Clean (115/75)
62 Sit Ups
31 Power Snatch 85/55
31 Wall Balls (20/14)

WOD L2: Box 1 aka Reebok CrossFit Back Bay: For time:

31 Burpees
31 Hang Power Clean (145/95)
31 Toes to Bar
31 Power Snatch (95/65)
31 Wall Balls (30/20)

If there is no 30 lb ball, wear a 20 lb. vest. If neither is available = 31 Burpee Wall Balls at 20 lb.


More jazzy handy solutions…

Wraps!  Buy them now and get use to them.  Not bulletproof, but since you won’t be dodging bullets in the gym,  you should be good.

Tape your hands.  The self made wraps in the video will last for several uses, but just please make these ahead of time and not when the clock is counting down before the WOD.  Another quick way to use tape would be to cut out a piece just like in the video, but put a finger-sized hole right in the middle of it.  Slide the tape all the way down the finger as if you were going to wear it like a ring.  Yes, sticky side towards you, and yes, your palm is you.  Press the tape right on both sides of the hand then tape around the wrist to ensure your strap doesn’t go anywhere.

Lastly, moisturize.  I know the ladies are aware that keeping your skin moist is important, but I feel like some of the men are drawing blanks right now.  There is a product in the bathroom labeled “Body Lotion”.  Put a bit on your hands and rub your hands together so you can experience it for yourself.  Ideally AFTER the workout is over and your hands are clean.

None of this stuff is revolutionary.  It’s just simple maintenance confirming the adage that it’s better to prevent than to treat.  Just add this to your everlasting list of things you are doing for CrossFit.

It’s only just your health anyway,




Regionals pictures will be coming up so be prepared to see a lot of beard in the coming weeks.


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