January 13th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:

3x Resisted Sprints

Lift:
Back Squat – 1RM

Workout of the Day:
Friday the 13th Crap Shoot – AMRAP in 13 min

Roll the dice – your roll gives you your exercise and # of reps
2= 5 Muscle ups (15 pull ups & 15 dips)
3= 10 KB swings
4= 10 Toes to Bar
5= 10 Burpees
6= 15 sit ups
7= 15 squats
8= 10 push ups
9= 10 body rows
10= 10 squat thrusts
11= 10 dips
12= 5 Handstand push ups

Stimulus:
Strength endurance

Cash Out:
stretch matrix