Workout Of The Day

posts here will show on the WOD page and in the WOD section of the homepage

08152018   Recently updated !

CrossFit Bako – Workout of the Day practice View Public Whiteboard Strength/Skill Split Jerk (7 sets of Split Jerk Complex) Complex: 4 Hang Cleans- 3 Push Jerks – 2 Split Jerks Work between 40-65% of your weakest movement. Metcon Metcon (Time) 3 Rounds 200m Sprint 10 Burpees 8 Wall Jump […]