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20 September 2012; “Miracle Max”


20 September 2012; “Miracle Max”

Warm-up – Jog to West Alabama and back, plank for 90 seconds, jog to Richmond and back, plank for 60 seconds, jog to West Main/Audley corner and back, plank for 30 seconds.

Strength/Skill Close Grip Benchpress 3×5

(Grip should be same/similar to Sumo Deadlift Grip Distance) Note – Close Grip 3×5 will be significanttly lighter than your regular Benchpress 3×5.

WOD – “Miracle Max”

8 minute AMRAP, 4 minute rest, then 8 minute AMRAP

1 Round =

10 Double Unders

10 Kettlebell Swings (70/35+)

10 Kettlebell/Goblet Squats (Same KB)

10 Abmat Situps

Score is total reps from both AMRAPs, Note-This WOD has a Guaranteed Rest Break built in, go for broke (with good form of course), try for 8-10 rounds in the first AMRAP, rest up and then do it again!


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