Workout of the Day August 3, 2012

Get schvety, then follow up with high knees, butt kickers, bear crawls, inch worms, and front and back scorpions. Do head to toe joint mobility. Be ready to do the work.

Part 1

3 Rounds
10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2

Deadlifts     10-9-8-7-6-5-4-3-2-1
Wall Balls     1-2-3-4-5-6-7-8-9-10

Do 10 Deadlifts, then 1 wall ball, 9 deadlifts then 2 wall balls,..........

However, for each time you let go of the bar without completing the number of deadlifts in that round, or each time the ball hits the ground while doing wall balls and not completing the round, run around the building..
87 & 89 run around twice, 88 three times.


Part 3

As a hall, or crew, complete:

100 Burpees
Only one person working at a time.

Organize the work however you like, just finish the reps.
Not sure how much time you will have for this so move with purpose through out the workout.

Stretch and water is gewd.