Daily WOD 30/11/2013 Saturday

CrossFit Unit Program – 30/11/2013, Thursday

 
 

 
 

Warm Up & Mobility

 

Warm – Up

 

60 Singles / 30 Double Unders

7 Pull Ups

10 Push Ups

14 Sit Ups

10 Push Ups

7 Pull Ups

60 Singles / 30 Double Unders

 
 

Strength/Skills

 

Weighted Strict Pull Ups

 

5 Sets Of 3 Reps

Work Towards 75% of Max Effort

 

AND

 

Strict Press

 

3 Sets of 3 Reps)

Work Towards 80% Of Max Effort

 
 

Workout Of The Day (WOD)

 

For Time

 

Kettle Bell Swings & Burpees

 

For Time

 

Perform 25 KB Swings, 5 Burpees

 

Perform 20 KB Swings, 10 Burpees

 

Perform 15 KB Swings, 15 Burpee

 

Perform 10 KB Swings, 20 Burpee

 

Perform 5 KB Swings, 25 Burpee

 
 

Excel as Individuals, Grow in Unity

 
 

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