WOD Fri 7-19-13
July 18, 2013
WOD Mon 7-22-13
July 21, 2013

WOD Sat 7-20-13

5AM does more work before sunrise than most gyms do all day

Warmup:
Personal DROM and Mobility – 5 minutes
3 Rounds not for time:
10 Pushups
15 Jumping jacks
20 Doubleunders
 
Workout Movement Review and Scaling
 
WOD: 
2 min Max Reps Pushups
1 min plank hold
2 min Front Squats 135/95
1 min plank hold
2 min Wallball Shots 20/14
1 min plank hold
2 min Row for max calories
1 min plank hold
2 min burpees
1 min plank hold
 
5 minutes Rest
 
4 x 200M Max Effort Run – 45 sec rest after each
 
Cool Down:
1) 400M easy Row
2) Butterfly position – 3 x 30 sec
3) Prone Quad stretch – 2 min L/R
4) Seal press ups – 3 x 30 sec
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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