CrossFit and Basic CrossFit WOD’s
do 5 pull-ups on the even minutes and 5 barbell thrusters on the odd minutes
50 thrusters with 45lb barbell
5×3 pausing Front squat @ 60% 1RM
Each rep: 3 seconds down, 3 seconds hold at bottom, fast up.
Mommy and Daddy Daycare WOD’s