Workout of the Day July 29, 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. Actually warm up good, including a light jog for a couple minutes.

Make sure shoulders, calves and legs are ready.

Part 1

Run
**then**
12 Rounds
5 Pullups
10 Push ups
15 Squat
**then**
Run

For the run: 87 and 89 8 laps, 88 12 laps. Or 1 mi on the treadmill.
Sub biking for 10 min instead of running. Also scale back the number of rounds of the pull ups and stuff as needed.

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

Bike
3 min warm up pace
24 min of:
30 sec hard then 30 sec easy
3 min cool down pace

Stretch and water. Yaaaa
I like pickles... In a jar