Workout of the Day October 15, 2015

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 Push ups
10 squats
10 back ext

Part 2

Kettlebell Front rack Carry
30 Pull ups
Kettlebell Front rack Carry 
40 Wall Balls
Kettlebell Front rack Carry
50 Walking Lunge Steps
Kettlebell Front rack Carry
60 Burpees
Kettlebell Front rack Carry
50 Walking Lunge Steps
Kettlebell Front rack Carry
40 Wall Balls
Kettlebell Front rack Carry
30 Pull ups 

For the Front Rack carry, put 2 cones out 25M apart, go there and back




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 Push ups 10 squats 10 back ext

Part 2

Back Squat
5-5-5-5-5

Part 3

21-15-9
Dumbell Push press
Kettlebell swing

** Rest 4 min ***

15-11-7
Pull ups
Burpees