Wednesday WOD {1/1/14}

 In Daily WODs

Main – CrossFit WOD

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Warm-up (No Measure)

5min AMRAP of:
25 DUs
20 Squats
15 Sit-ups
10 Push-ups


Pull-ups (5×5 (use weight if needed))

*Strict. Just enter 1×5 as score and comment on the load you used.


Metcon (AMRAP – Rounds)

16min EMOM:
Even Min – 10 STOH (115, 75)
Odd Min – 10 Burpees
Enter the number of rounds successfully completed (i.e. 10 successful reps completed within the min)


Lateral Opener – 1min per
Overhead Banded Distraction – 1min per

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