Workout of the Day July 21, 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
6 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds
Run
20 Burpees
Rest 1:1

For the run, run 2 times around 87and 89, or 3 times around 88. Rest as long as it takes you to complete the runs and burpees. Scale back burpees if needed.

Alt Wod

Part 1

3 Rounds

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

Part 2

5 Rounds
2 min bike, run or row
1 min burpees
3 min rest

The clock is constantly running, it doesn't stop between movements.

Stretch and water. And butt clenches.....
Don't forget the butt clenches