Workout of the Day June 6, 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
5 situps
10 squats
10 back ext

Part 2

Shoulder Press
3-3-3-3-3

Part 3

30-20-10

Wall Balls
Hanging knee raises or sit ups
Step ups






Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Run, Bike or Row
3 min on
3 min rest
3 min on
2 min rest
3 min on
1 min rest
3 min on

Go hard in the 3 min, try to maintain the distance covered in each of the 3 minutes.

Stretch and water