Workout of the day July 16, 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 situps
10 squats
10 back ext

Part 2

10 Rounds
Sled drag 25M there and back (50M total)
8 Dumbell ground to overhead
8 Plyo Push ups (plates outside hands, pushup, hands land on plate, step hands back down)
Rest 1:1
Rest as long as it takes to complete



Alt WOD


Part 1

3 Rounds

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


Part 2


Back Squat
5-5-5-5-5


Part 3


5 Rounds

Row 250M
15 Wall Balls
Rest 1:1