Workout of the day for Friday September 20th, 2013:
Pick a Wod you missed this past week (or yesterday) or choose a benchmark and crush it. If you did all four Wods yesterday you should still be at home sleeping until Saturday.
Fran
21-15-9
Thrusters 95/65lb
Pull-ups
Diane
21-15-9
Deadlift 225/155lb
Handstand Push-ups
Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Isabel
30 Snatches 135/95lb