Daily WOD 17/11/2013 Sunday

CrossFit Unit Program – 17/11/2013, Sunday

 
 

Warm Up & Mobility

 
 

Static Holds

 

Squat Hold (120 Sec)

Hand Stand Hold (60 Sec)

Bar Hang (60 Sec)

15 Hamstring Extensions

20 Air Thrusters

10 Pull Ups

 
 

Strength/Skills

 

Olympic Strength

 

Back Squats

5 Sets Of 5 Reps (5×5@78% Of RM)

 

Body Weights Training

Weighted / Assisted Pull Ups

5 Sets Of 3 Reps (5×3@Fixed Load)

 
 

Workout Of The Day (WOD)

 

Team WOD (Teams of 4)

400 Meters Run

400 Kettle Bell Swings

200 Wall Balls

400 Meters Overhead Medicine Ball Lunges

 
 

Excel as Individuals, Grow in Unity