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WORKOUT OF THE DAY

Monday 09302013

By Adam MurphyNo comments yet

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Sport WOD
WOD A.
Every :90 x 8 sets
3-position Clean (Floor/Hang/High Hang)
Starting @60% 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:
50 DU
5 MU
10 hang power clean (95w/135m)

Fitness WOD
5rds
400m Run With MedBall
7 Burpees
14 Lunges
21 DB Push Press

Post your scores to the Whiteboard.

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805 N. Royal St., Alexandria, VA 22314