Warm Up Daily Warm Up Workout of the Day (WOD) 5 Rounds for time of Row 500 Meters Run 400 Meters Rest as needed then: Overhead Squat 3 – 3 – 3 – 3 Core Work 100 Ab Mat Sit Ups

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by Steve B
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Warm Up (3 Rounds) Run 100 Meters 10 Overhead Squats w/PVC Pipe 10 Push Ups 10 Sit Ups Workout of the Day (WOD) AMRAP (as many rounds as possible) in 20 Mins 15 Ring Push Ups 12 Ring Dips 9 Push Press 115M / 85W *if you cant do ring push ups or ring dips [...]

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by Steve B
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