CrossFit Workout of the Day (WOD) for Saturday

I missed a CrossFit WOD workout this week due the NYC trip. So, I took advantage of an open hour in my gym today on Saturday and made it up. Tough one! At least for me. Thrusters always work me hard.


  • Quick jog (just 210 yards)
  • Pull-ups
  • Stretches

Mobility Work:

Focused on my shoulders and chest. Feeling very tight after the bench press and conditioning yesterday that worked my chest and shoulders.


1 round for time

  • 25 Pull-ups
  • Run 420 yards
  • 21 Thrusters (see video below)
  • Run 840 yards
  • 21 Thrusters
  • Run 420 yards
  • 25 Pull-ups

Cool Down

  • Pull-ups
  • More shoulder stretches
  • Hip stretches and sitting in a deep squat as long as I could
  • Finished up with a protein drink

Thrusters Video

Mobility Video

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