Ok guys, this is a classic CrossFit combo that I am actually very excited about. If you have been doing rowing repeats and working the HSPU standard from last year, this should be a great wod for you. The goal is to get to HSPU; for those looking to break the top 20 or go team at Regionals, you must be looking to finish a full round and get back to DL’s. This wod is going to be all about back management early on, so break your DL’s up early. I recommend 5-7’s for most and 11’s for advanced athletes. Going from DL to WB can be a nasty combo for most, so you want to be conservative here. From there once again break your WB’s into manageable sets, advanced athletes 2-3 sets. Maybe 25, 15, 15. Everyone else 7-10’s. This also depends on your rowing efficiency. If you are good on a rower, then maybe you want to break up the wall balls more than usual and crush your row. If you are better at wall balls, then crush those and cruise the row. The goal for advanced athletes is to come off the rower at the 8 min. mark with 5 min. to do HSPU. From here it will be all about your HSPU efficiency. Depending on time you will need to manage your sets and reps. Only you can decide this. Do not go to burn out, and make sure to make every rep count!

Here is a good warm up:

3 Rounds

10 Pass Through’s

10 Good Mornings

10 Wall Ball (20/14)

20 Sec. Handstand Hold


Hip & Shoulder Mobility



ODD: 15 Cal. Row

EVEN: 3 DL (225/155)

A few more points:

1) Mix your DL grip up. Start with an Over Hand Grip, then go to a mixed when you get tired. This will give you a little extra power when you start to fatigue.

2) Towards the end of your DL, do not be afraid to do quick singles. These can be very efficient if done properly.

3) Make sure you know the point of contact on the wall for your WB and hit it every time. Seriously, this can make or break you. You do not want wasted reps.

4) A 55 Cal. row is equivalent to a 1k for most. You want to row at your 1K pace. Whatever that is.

5) Know your strengths. If you are not good at HSPU, but are strong at these other classic movements, then game accordingly. The goal should be to get to HSPU, then chip away from there.

Good luck!!!!!!!!!!!

Fitness – Strength – Community


*Coach Mike and Butch will be in.



10 Inch Worms


3 Rounds

10 Pass Troughs

10 High Shrugs

10 High Pulls

10 Front Squats

10 Push Press


Warm up workout movements

WOD: (Teams of 4)

For Time

Team 1K Row

200 Pull Ups

200 Front Squats (95/65) (75/55) (65/45) (45/35)

400 Double Unders

200 Push Press

200 Air Squats

Team 1K Row

200 Hand Release Push Ups

200 Hang Cleans

400 Double Unders

200 Burpees

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