Mihali in that infamous Assault Bike WoD,
WoD on the ROD Games 2014.

 Strength WoD: 

For Load:

[A]: Strict Press 

3 - 3 - 3

[B]: Push Press

3 - 3 - 3 - 3

[C]: Bent Over Row (Underhand Grip)

6 - 6 - 6 - 6 - 6

.

• Heavy Day!!
• Leaving the legs alone for a day 🙂
• Try to build upon each Overhead set as you go. On the Rows no "rubber-necking". Stay firm & still as you pull the bar toward you. We are going palms forward so the bar will want to hit your mid-stomach area, just around or above the belly button (NOT up near your ribs/chest. Don't turn it into an upright row).
• Lots of lifting today. Great chance to develop our shoulder/back area. Should you crave some Huffy Puffy after class look to the Comp extras on the whiteboard and get it on!
• Hold the standards. Form is priority as always.
• Scale As needed.

.

Post all Loads to Beyond The Whiteboard

This is such a beautiful video. CrossFit isn't just about performance & the "games". CrossFit is a genuinely good, life-affirming program that continues to improves peoples lives all the round the world EVERY DAY.