CrossFit Workout of the Day
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WOD 03.22.21

Strength:

Overhead squat, 5×5 @65% 1RM

WOD:

5 rounds for time:

25 Slam ball squats, 50/40lbs , (shoulder rack)

15 Ring dips

Post loads and times to beyond the whiteboard.

WOD 03.21.21

Strength:

Dumbbell shoulder press, max reps x4; pick one set of dumbbells for all sets

WOD:

3 rounds for time:

600m run

21 hang power cleans, 115/85lbs

12 Elevated feet ring rows

Post loads and times to beyond the whiteboard.

WOD 03.20.21

Midline:

For quality:

Teapots, 24-24-24-24-24, (12 each side)

WOD:

3 rounds for time:

30 body weight walking lunges

15 toes 2 bar

30/20 machine calories

Post loads and times to beyond the whiteboard.