January 9th 2012 Workout of the Day – WOD
Hamilton’s Alchemy CrossFit Workout of the Day
Buy In:
100 Double unders
Lift:
Bench press – 1RM
Workout of the Day:
AMRAP in 10 min
15 Wall ball 20/14
1 Rope climb
Stimulus:
Strength endurance
Cash Out:
Max KB Swings in 3 min
Stretch Matrix
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