Workout Of the Day (Friday November 18, 2011)

get my ex back


Technical: 4 x 2 Back Squats

3 x 20 Wall Ball

For Time: 21, 15, 9 plus 50 Double Unders between  each round:

DB Cleans (45/25)


Stabilization: Prone Iso's
Details: May need one more bench for next week if you have one, please let me know!

Testing next week will include:

5 Rep Max OHS

1 Rep Max Bench Press

2 Min Max Double Unders

1000 Meter Row

Then the WOD, same timing as Fight Gone Bad involving:

Deadlifts (135/95)

Push Press (75/45)

Ball Slams (30/20)

Box Jumps (24″/18″)

Burpees Over a 6″ Hurdle

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This entry was posted in WOD.