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)




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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