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CrossFit Daily WOD

1.30.15 Friday WOD

Warm up 800m row then, 3 rounds of: 5 Pull up 10 Push up 15 Air squats BBG Work to a heavy of the fo
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1.29.15 Thursday WOD

Warm up -3 x 0:30 Bar Hangs -3 x 8 Shoulder Dislocates (trying to progress inward each set) Strength
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1.28.15 Wednesday WOD

Warm up 800m Row then, 2 x 1:00 Banded Hip 2 x 1:00 Couch Stretch Strength Back Squat (based on 1rm
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1.27.15 Tuesday WOD

Warm up 3 rounds of: -10 Burpee Box Jumps -10 KB Swings (16/12) Strength: 2  Strict Press + 5 Push P
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1.26.15 Monday WOD

Warm up 800m row, 3×12 Arched to Hollow Swings 2 rounds of : 14 Overhead Walking lunges (pvc) 1
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