:startwod:
Warm Up
- Light Stretching
- 10 Lunges
- 10 Push Ups
- 10 Pull Ups
- 10 Air Squats
- 25 Sit Ups
- More Light Stretching
Workout of the Day (WOD)
Run 1 mile
Two minutes of each:
Row
Dumbbell thrusters 30M/20W or Barbell 65M/45W
Medicine ball cleans 20M/14W
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.
Core Work
- 50 Knee 2 Elbows
:endwod:
Start the clock before the run – when the athlete completes the run they should jump directly on a rower for 2 mins – to Thrusters – to Med Ball Cleans etc……. each exercise for 2 mins. The clock never stops between exercises.
