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WORKOUT OF THE DAY

First Friday 05022014

By Adam MurphyNo comments yet

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First Friday
Choose your own Hero/Girl/Or Other Benchmark!!

Can’t decide????????????
then
“Nukes”

8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise.

Post your scores to the Whiteboard.

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314