WOD 09/07/11

Brian WODs

crossfit, fitness, gym, richmond, burpees, wall balls
Today’s WOD:

Back Squat
5 Rep Max

Press
5 Rep Max

Deadlift
5 Rep Max

Advanced Only:
2 Position Clean (Floor, Mid Thigh)
2 @ 75%, 3 @ 80%
Push Press
Challenging 4×4

then

3 Rounds:
10 Thrusters (135#/95#)
50 Double Unders

Make sure you get those 5 rep max lifts in today! Strongman competition is at the gym this weekend followed by FGB 6 the next weekend. Plenty of fun to be had at the gym!

Training beings today at 6:30pm at the gym for our new RVA Endurance Train-up for the HCA Virginia 8K on November 12th. Don’t be scared of the rain. Keep heading back to the RVA Endurance site, and check out the facebook page.