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 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)


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


Today's Workout

Tomorrow's Workout