November 24th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

3 times through the following series:

• 15 High Pulls
• 10 DiveBomber Push Ups
• 15 Overhead Squats
• 10 Body Rows
• 15 Double Unders

Buy In: Max Rep Pull Ups (minimum of 10 pull ups)

Alchemy CrossFit Workout of the Day:

Today