WORKOUT OF THE DAY OCT-5-11

SWOD:
PRESS FIND 5 RM
SQUAT 5 RM

ATHLETE WOD:    COMPLETE 5 ROUNDS
BB SPLIT LUNGE X 5/SIDE
3 BOX HOP OVERS RIGHT INTO A FULL SPRINT 10 YARDS

DWOD:
12 MIN AMRAP
SQUAT MED BALL RAISE X 7
THAN
ST 1 ==> BURPEES X 7
ST 2 ==> DB HANG CLEANS X 9
ST 3 ==> DB PUSH PRESS X 11
**after each station return to squat med ball raise, after all 3 stations complete = 1 round**