July 2nd 2009 Workout of the Day – WoD

Warm Up 3 times through the following:

• Samson Stretch
• Shoulder Stretch
• Torso Twists
• 5 Pull Ups
• 10 Bush Ups
• 15 Squats
• 20 Double Unders

Alchemy CrossFit Hamilton Workout of the Day:

3 rounds of the following triplet:

• 5 Press
• 10 Push Press
• 15 Push Jerk

Rules:

• 3-5 min break between rounds.
• Do Not put the bar down between exercises, only after the entire round is completed.
• This workout is for form and load not time.

Post load and whether you succeeded in not putting the bar down to comments.

Congratulations Marcia and Didi on a great job today!