:startwod:
Warm Up
Joint Mobility
Light Stretching
2 Rounds of:
10 Lunges (each side)
10 Push Ups
Workout of the Day (WOD)
“Affliction Chipper”
Row 500 meters
25 Box Jumps 24”Men/20” Women
400 Meter Sprint
25 Dead Lifts 185# Men / 135# Women
25 Double Unders or 150 single Jump Ropes
25 Pull Ups (chest to bar for men / chin over for women)
25 Wall Balls 20# Men / 14# Women
25 Kettlebell Swings 53# Men / 35# Women
25 Burpees
:endwod:
Good Luck with your new job in Conn. Nick
