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WORKOUT OF THE DAY

Monday 07082013

By Adam MurphyNo comments yet

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Sport WOD
WOD A:
In 12:00 quickly build to a heavy yet fast
3 Rep tng sqcl thruster
Compare to: http://crossfitoldtown.com/monday-04292013/
then
“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Fitness WOD
Partner wod-Teams of Two
Must hold medball throughout (20m/15w)
6rds
400m run (with ball, switch as needed)
(Each member must complete the reps before switching….P1 does 10 BBJ then P2 does 10 BBJ etc..)
10 burpee box jumps
15 lunges with Medball
20 ABMAT Situps
**Reps only count when ball is held**

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