July 25th 2011 Workout of the Day – WOD
Hamilton’s Alchemy CrossFit Workout of the Day
Buy In:
max handstand
SPARQ-B:
Quickness
Lift:
Pendlay Row – 5RM
Workout of the Day:
5x
200m Run
5 Broad jump
10 Wall ball 20/14#
Stimulus:
Metabolic Conditioning
Cash Out:
3 Tire Flips
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