Workout of the Day

WOD 24.09.11

Warm up

8oom run, Stretch and mobilise.


21-15-9 reps for the time of:

  • Deadlift @ 50kg/80kg
  • Box jumps @ 20″/24″
  • Pull ups

This is a good article from CrossFit Delaware Valley. I dont want to put up a set of rules in the box but I’d just to like to remind you all of the following.

  • Please spray and wipe up any sweat/chalk patches POST WOD
  • Please return the equipment neatly after youve used it, it’d be great if the Kettlebells can be kept in the right weight order 🙂
  • Please try and carry out your Warm up as quickly as you can once you enter the box, by no means rush it 🙂

I know Im overall responsible for the box and I set it up, but I did this for you guys so please take pride in your UNIQUE training area 🙂