WOD 01/19/11

Brian WODs

crossfit, fitness, gym, richmond, kettlebell swings, push-ups, girls
Today’s WOD:

Overhead Squat
Work up to a heavy double then 4×2 @ 75% of the heavy double

then

9-6-3
Power Clean (155#/105#)
Burpee Pull-Ups

Advanced WOD:

2 Position Clean (Floor, Mid-Thigh)
2 @ 75%, 3 @ 80%

Push-Press
Challenging 4×4

then

21-15-9
Thrusters (115#/75#)
Sit-Ups

Bring a Friend Day is today. Bring your friends by to try a workout. Workout will as always be adjusted to fit individual fitness levels.