April 3, 2013

By April 3, 2013 wod No Comments

Workout of the Day

Strength
Back Squat
5×3

then
4 RFT
10 Deadlifts 225/145
10 Wall ball 20/14
10 KB Swings 53/35
10 Hang Power Cleans 135/95
10 Knees to Elbows

OR 
Alt Workout for One Armed Athletes
4 RFT
10 Good Mornings
10 AbMat Situps (or GHD if you are feeling froggy)
10 Jumping Squats
400m Run

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