Daily WOD for Wednesday 1-3-2018


Jan 2, 2018


WOD Courtesy of CompTrain Class

Metcon: Don’t come out too hot on the run. Squat cleans should be a large, possibly unbroken set

Warm Up:
Line Drills-Then w/ a BB:
5 Strict Press
5 Pause Front Squats
:30 Air Squats
2 min X Band Steps


  • 1 min Front Rack Stretch
  • 1 min Wrist Stretch
  • 1 min Ankle Stretch

Strength/Skill Work:
Burgener w/ a BB Then

1) Squat Cleans, Work up to a heavy single

WOD – For Time:

  • 800m Run
  • 12 Squat Cleans (L1 95/65 RX 115/80)

Coach Link

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle