Workout of the Day (WOD) – Mon, 2 Sept 2013


PVC / empty bar power clean drills
then deadlifts, front squats – 5 reps each on moderate weight – 3 sets


Touch & Go Power Cleans (no dropping of bar) 5-5-5-5-5



Complete 3 Rounds (i.e. 15 minutes) of the following:
AMRAP HSPU’s 1 min
AMRAP Pull-up’s 1 min
AMRAP HR Burpees 1 min
AMRAP Air squats 1 min
AMRAP Sit-up’s 1 min
NB – there is no rest between exercises. Record your score and transition as fast as possible for a good score!


Score = Total Reps


Cool-down/Trigger Ball/Foam Roll/Stretch