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WORKOUT OF THE DAY

Monday 09232013

By Adam MurphyNo comments yet

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Sport WOD
WOD A.
Running clock
every :90 x 8 sets
3-position snatch (Full, Hang, High Hang)
starting @65-70% of max.
Add 5-10# each set, nothing ugly.
If you miss any reps, go down 5-10#.
Do not return the weight to the ground between positions.

then
WOD B.
3 rounds
10 Deadlift (185/275)
50 DU

Fitness WOD
5 rds
20 KBHP
20 Goblet Squats
20 KB Swing
20 Rack Lunges

Post your scores to the Whiteboard.

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805 N. Royal St., Alexandria, VA 22314