Workout of the Day (WOD)

Friday 4/20/12

Not sure what to do this weekend?

One:  You can see Emily Roller Derby with Team Grave Danger on Saturday.

Two:  Go see Will play with his band this Saturday

Three:  Do both, go to the roller derby at the key arena then hit Will's show.

Mile 9 will be playing at Murphy's Irish Pub in Wallingford on Saturday, April 21st, show time is at 9:30pm

Murphy's is located at 1928 North 45th Street Seattle, WA 98103

www.reverbnation.com/mile9 to listen to to their music.

Here is will Overhead squatting.(also get out and get me some squat pictures)

Strength/Skill:  Hang Clean (Power or Squat)

WOD:

Row 600m (yes 600m)

50 Sit Ups

40 Ring Dips

30 Thrusters (95/65)

20 V-Ups

10 SDHP (95/65) 

The workouts for 2012 Regionals are announced.  Analysis over the WOD's