Workout of the Day January 11, 2016

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 squats


Part 2

34 min
Run 0.25 mi, or row 400M, or bike 3 min
30 Walking Lunges
10-20 back extensions or kettlebell swings
10 Burpees

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 squats
10 back ext

Part 2

4 Rounds

3 min Bike (go hard for 30 seconds, light for 30 seconds)
1 min step ups or walking lunges
1 min of kettlebell swings
1 min burpees
1 min plank

The clock doesn't stop or reset, move quickly from 1 station to the next.