Workout of the Day July 24, 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

7 push ups
10 situps
10 squats
10 back ext

Part 2

Run
12 Push Press (use a barbell or dumbells)
12 Pullups
12 Dips
9 Push press
9 Pullups
9 Dips
6 Push Press
6 Pull ups
6 Dips
Run

The runs: 4 times around 87 and 89, 6 times around 88. Or, 0.5mi on the treadmill. Sub a 5 min bike for the runs if needed.
Remember to keep your belly and back tight in the push press, keeping the weight off your toes in the dip and drive.  For the dips, if you can't do dips hanging, do them with feet on the floor and hands on a bench.

Alt Wod

Is the same as the above wod.