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Workout of the Day (WOD)

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CrossFit 416 Daily – Monday, August 31

News and Notes:

Saturday’s Whiteboard


Overhead Squat


*Build up to working weight in WOD from ground



For time:

30 x Chest to bar Pull-ups

Run 400m

15 x Overhead Squat(135/95)

Run 800m

15 x Overhead Squat

Run 400m

30 x Chest to bar pull-ups


Accessory Work

2 x 5+5 Kettlebell Kelsu Shrug + Bent-over row

2 x 8 1-leg Kettlebell deadlift



Partner shoulder stretches

60 sec couch stretch

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