30 Sep /0 Comments/WOD CrossFit Golden: Wednesday 10.1.14 We got our plank on this Monday. Nice work, everyone! Strength Back Squat (5 x 5) Rest 2-3 minutes between sets, and do some work today! NO tempo work! C 3 rounds for time: 30 Walking Lunges (15 each leg) 30 Sit-Ups 400 Meter Run Be sure to open the hips ALL the way in-between lunge steps.