Daily WOD 09/02/2014 SUNDAY

CrossFit Unit Program – 09/02/2014, Sunday

 
 

Warm Up

 

10 Behind Neck Strict Pull Ups

20 Push Ups

10 Air Squats

Thrusters: 6 Sets of 2 Reps(Increase Weight After Each Set)

 
 

Strength/Skills

 

Clean Complex

 

1 Hang Clean – 3 Jerks

 

Please only perform 7 Sets Of 1 Clean Complex

Increase Weight after each Successful Clean Complex

 
 

Workout Of The Day (WOD)

 

Work Capacity Challenge

 

3 Rounds For Rep, 3 Mins Each Round & 1 Min Rest Between

 

Mandatory Work: 5 Deadlifts & 15 Burpees (Proceed To Score Reps)

 

1st Round: As Many Wall Balls

 

2nd Round: As Many Sit Ups

 

3rd Round: 40 Meters Shuttle Run

 
 

Excel as Individuals, Grow in Unity

 
 

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