Daily WOD 23/01/2014 THURSDAY

CrossFit Unit Program – 23/01/2014, Thursday


Warm Up & Mobility


Warm – Up


20 Plate Shoulder Presses

20 Frontward Lunges & 20 Backward Lunges

10 Deck Squats

30 Bar Deadlifts


Repeat Once






For 7 Mins, Every Min, Perform 3 Deadlifts

Work Towards 75% Of Max Effort

Increase Weight After Each Set


Kipping Pull Ups


10 Mins Practice


Workout Of The Day (WOD)


2011 CrossFit Games Open 11.1


Complete as many rounds and reps as possible in 10 minutes of:


30 Double-unders

15 Power snatches (35kg/25kg)


CrossFit  Cleans Practice

CrossFit Unit Olympic Weight Lifting


Excel as Individuals, Grow in Unity