WORKOUT OF THE DAY JUL-12-2011

BASIC WARM UP

SWOD:
            POWER SNATCH 3,3,3,3,3,3,3
            CAGE PULLS 3 X MR *REST 45s BTW SETS*

DWOD:
           FOR TIME
          50-40-30-20-10

•            BALL SLAMS
•            WALL BALLS
•            DOUBLE UNDERS

FWOD:
         10 ROUNDS AFAP

•          SUMO DEADLIFT HIGH PULLS X 50
•          EXPLOSIVE PUSHUPS X MR
•          JUMP SQUATS X 15
•          1 LADDER *5 YARD TOUCH THAN BACK, 10 YARD TOUCH THAN BACK .... TO 15 YARDS**