Workout of the Day June 14, 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.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds

Sled Drag 25M there and back
10 Burpees as fast as possible

Rest is 2:1, so if it take you 1 min to complete you rest for 2

Part 3

Alternating Tabata (8 Rounds per movement)

Sit ups
Superman Hold

This work is 20 sec on 10 seconds off for 16 rounds, alternating between situps and Superman holds. So do 20 sec of sit ups, rest 10 sec, then go into 20 sec of superman. Repeat for a total of 16 rounds (8 per movement)

Alt WOD

same as above