WOD – 140114 – “Unbroken”

WOD – 140114 – “Unbroken”

General Warm-up

400m Run/500m Row
Iron Scap

Group Warm-up


15 min to establish a 3RM Back Squat


3 Rounds for time of:
20 Double Unders
20 KB Swings (55/35)
20 Wall Ball (20/14)

***This wod is to be done unbroken.  You may not move on until you get 20 dubs in a row.  If you put down or stop swinging the kettlebell before you hit 20 you must start the set over.  If you drop the wallball, try again.  The WOD is still for time, but the unbrokeness spices it up a little bit.***

This past weekend at the OC Throwdown a local CrossFitter and coach, Kevin Ogar, was catastrophically injured.  He severed his spine at T11-T12.  He currently has no feeling or control below his waist.  On Monday he underwent his first of probably many surgeries.  Unfortunately as a young coach Kevin does not have any medical insurance and is currently racking up a pretty big bill.  As a community crossfitters are known to band together and help those in need, especially when the one in need is one of our own.  If you can, please donate anything, any amount helps.  To donate follow the link below:


The goal of $100k has almost been reached in less than 24 hours!  However, it’s likely that Kevin will need even more than this original goal.  Please give what you can.  Thank you.  Kevin, our prayers are with you.