Workout of the Day November 13,2015

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.





So, I now realize that our fitness assessments are today. So.... do this on the following shift.

Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

4 Rounds

1 min row
1 min rest
1 min push ups
1 min rest
1 min single arm farmers carry (switch arms half way)
1 min rest
1 min run/ walk on treadmill at max incline
1 min rest
1 min step ups (with sandbag for an upscale)
1 min rest

Alt Wod

Same as above but 3 rounds