WORKOUT OF THE DAY SEPT-19-2011

SWOD:
WAVE SQUAT WITH DB IN RACK POSITION 3 X 12
SIT UP TO STAND UP 3 X 12

DWOD:
8 ROUNDS

• POWER CLEAN X 6 @ 60% BODY WEIGHT
• FARMERS CARRY X 40 YARDS
• BURPEES BROAD JUMPS BACK TO START

** FOR FIRST ROUND DO BURPEE BRAOD JUMPS BACK TO START... FOR 2ND ROUND DO BURPEE BROAD JUMPS TO WEIGHTS AND RETURN THAN START POWER CLEANS AND SO ON SO FORTH**

FWOD:

• 300 WORKOUT
• 30 SQUATS
• 30 PUSH UPS
• 30 PULL UPS
• 30 PRISON SQUATS
• 30 HINDU PUSH UPS
• 30 CAGE PULLS
• 30 SIT UPS
• 30 SPLIT LUNGES
• 30 BURPEES
• 30 MOUNTAIN CLIMBERS