Workout of the Day March 10, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready. Get ready to run.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext


Part 2


4 Rounds

Run 0.5mi or Row 700M or bike 1.5 mi or 4 min
6 Towel Pull ups
40 Sit ups



You can use a towel or grab the battle ropes and hang them over top of the pullup rig. Do the standard version.


Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

 4 Rounds

Bike 1.5mi
accumulate a total plank time of 1 min

If you last 30 seconds, and rest 30 seconds, you still need to accumulate another 30 seconds to gain the 1 min plank hold.