Workout of the Day October 3, 2014


The best part of competition is hanging out with friends.

Gymnastics- 3 sets of 15 wide grip scap pull-ups

Strength- Bench Press 1 RM

Skill Transfer/Olympic-

WOD- Partner WOD

With a 15 minute clock Run a 1600m relay (400m at a time)

Then relay with the remaining time

5 push press (must be cleaned from the ground)

5 Pull-ups

10 lunge steps

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