Workout of the Day June 27, 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 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

Max Effort Bench Press
Max Effort pullups

Rest as needed between sets and rounds. Choose weight wisely on the bench, and use a spotter.

Alt Wod

 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 push ups
10 situps
10 squats
10 back ext

Part 2

4 Rounds
Bike 0.75, or run 0.25mi, or row 400m
Max Effort Pullups

You could also choose to run around the halls as well. 3x around 88 and 2x around 87 and 89