CrossFit WOD – 160123

Bill getting a little bit of rowing in before we get some other fun stuff done!


“Gong,” for those that don’t know, is named after my parents (Greg & Chong) as they helped in a large amount to help us complete work on Iron Hero CrossFit.

Without their help, and several others, IHCF would not be.  So, while this WOD may not be the most fun to do, it’s in your name (sorta…) we do it!



“Gong” – Last completed on 10/13/15

For total time:

500m Row (buy-in)


3 Rounds:

15 Ring Rows

15 DB Thrusters (30/20)


500m Row (buy-out)


One of Iron Hero CrossFit’s benchmark workouts!

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