“THE HATEFUL EIGHT”

US CROSSFIT BENCHMARK WOD

8 Rounds for Time:

  • 8 Push-Ups
  • 8 Sit-Ups
  • 8 Air Squats
  • 8 Pull-Ups
  • 8 Deadlifts (95/65 lb)
  • 8 Hang Power Cleans (95/65 lb)
  • 8 Shoulder-to-Overheads (95/65 lb)
  • 8 calorie Row

*CAP 30 min*

 

This “Hateful Eight” WOD, created by Coach Dave Bork of US CrossFit (Encinitas, CA, USA), was “inspired by Quentin Tarantino’s film, The Hateful Eight,” in which “in the dead of a Wyoming winter, a bounty hunter and his prisoner find shelter in a cabin currently inhabited by a collection of nefarious characters.” It also happens to be a great workout with a ton of variety.

Intermediate and advanced athletes should be able to complete the workout in 20-30 minutes. Advanced athletes should be able to do all three barbell movements without putting the barbell down each round.

The WOD was first posted on uscrossfit.com as their workout of the day for January 2, 2016.