Workout of the Day 9/10/2013


Every minute on the minute Perform

1 Hang snatch starting at 80% x10 times add weight each successful lift


For time:
30 Walking lunge steps
20 Pull-ups
30 Knees to elbows
20 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans 55/35
30 DB Deadlifts
20 Wall ball shots, 20 pound ball
50 double unders

5 Muscle ups

Extra Work

Superset the following

1 DB bench 5×8

2 DB fly 5xMax reps

rest 2min between each super set

-3 Attempts Max toe to bar (strict)

Post your loads and times to comments.


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