WORKOUT OF THE DAY JULY-1-2011

HAPPY CANADA DAY EVERYONE !!!
Today's WOD called "PROVINCES"

Basic warm up with a 10 min stretch period

SWOD:

•  BENCH PRESS 2 sets to get MR @ your body weight up to 225# ** ensure good warmup prior**

DWOD:
           10 ROUNDS *10 PROVINCES*

• SQUAT CLEAN to a
• PUSH JERK to a
• RACK THRUSTER

* 1 round is squat clean, push jerk, rack thruster ==> ensure that its all flowing motions one into the other*
           2 Territories

• RUN 400m as fast as possible
• ROW 5000m