December 20th 2011 Workout of the Day – WOD
Hamilton’s Alchemy CrossFit Workout of the Day
Buy In:
50 KB Around the world
Lift:
Press – 1RM
Workout of the Day:
Row 1000m
30 squat cleans 115/75
20 burpee pull ups
10 thrusters 115/75
Row 1000m
20 min. Cap
Stimulus:
Strength Endurance
Cash Out:
Stretch Matrix
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