Workout of the Day
WOD
Wednesday, January 23rd
CrossFit
Strength
10 rounds (not timed)
1 rope climb
50m Sprint to road, walk back to recover
15 min time cap
Notes:
WOD
5 cycles
3 min AMRAP
3 power cleans (70% BW)
5 back squats (no rack)
25 double unders
**Rest 1 minute between cycles
Notes:
Review CrossFit Movements
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4
The Burgener Warm-Up
The Air Squat
The Front Squat
The Overhead Squat
The Shoulder Press
The Push Press
The Push Jerk
The Wall Ball
The Thruster
The Deadlift
The Sumo Deadlift High Pull
The Medicine-Ball Clean
The Ring Row
The Pull-Up
Kipping Chest-To-Bar PullUp
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4
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