Friday, February 1, 2013


Workout of the Day

From Miami WODapalooza, 2013

In 15 minutes work up to heavy weight of the following complex (cannot drop bar)
3 hang cleans (power or squat)
3 front squat
3 shoulder to overhead

Dirty South Regional 2009 Qualifier WOD
8 min AMRAP of:
5 Clean and Jerk (135 lb. Men) (95 lb. Women)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull Ups


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