Daily WOD 6/02/2014 THURSDAY

CrossFit Unit Program – 6/02/2014, Thursday


Warm Up & Mobility


2 Rounds


20 Plate Twist (10/5kg)

8 Behind The Neck Strict Pull Ups

10 Deck Squats

15 Push Ups






3 Sets of 5 Reps

Work At 80% Of Max Effort


2 Sets of 8 Reps

Work At 50% Of Max Effort


Push Press


EMOM: 5 Sets of 8 Reps

Work At 40% Of Max Effort


Workout Of The Day (WOD)


CrossFit Unit WOD CFG OPEN 11.5


Complete as many rounds and reps as possible in 15 minutes of:


5 Power cleans (65/45kg)

10 Toes to bars

15 Wall balls


Squat Hold Challenge(Squat Hold @Mt. Bromo)

CrossFit Unit Squat Challenge 1


Excel as Individuals, Grow in Unity