Wednesday, March 23 WOD

If you didn’t do Monday’s WOD, then follow the #1s.  If you did, then follow the #2s


#1) 3 minute Double Under Practice

#2) Turkish get-up,  5L/5R (focus on technique).  Make these slow and pretty – not too heavy. Alternate sides (one left, one right) and make sure you hit each transition point solid and stable before moving on to the next step.


#1)   “CrossFit Total”

  • Back Squat 1 rep
  • Shoulder Press 1 rep
  • Dead Lift 1 rep
#2)  “Weaver
Four rounds for time of:
  • 10 L-pull-ups
  • 15 Push-ups
  • 15 Chest to bar Pull-ups
  • 15 Push-ups
  • 20 Pull-ups
  • 15 Push-ups


#1) Burbpee Tabata

#2) Cool Down and Stretch

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!