Daily WOD 01/04/2014 TUESDAY

CrossFit Unit Program – 01/04/2014, Tuesday

 
 

Warm – Up For Both Strength/Skill & WOD Classes

 

20 Air Squats

10 KB Hip Rotation(Both Directions)

15 KB Swings

15 KB High Pulls

 
 

Strength/Skills

 

Back Squats

5 Sets Of 3 Reps

Work At 80% of M.E

 

4 Sets Of 8 @ 55% Of M.E

Work At 80% of M.E

 

Bar Bell Rows

6 Sets Of 5 Reps @ 40% of Deadlifts

 
 

Workout Of The Day (WOD)

 

Opens 14.5 For Time

 

21-18-15-12-9-6-3 Reps

 

Thrusters

Burpees

 

Rest 5 Mins

 

5 Rounds For Time

 

20 Hand Released Push Ups

200 Meters Sprint

10 Strict Pull Ups

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity

 
 

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