Wednesday 6/10

Workout of the Day
Weighted dips
sub weighted bench dips
12min Amrap
500m run
30 Burpee pull ups

Repost April 28th
15min Amrap
10 Bar touching Sit ups
10 Push ups
20 Ball twists
10 Back Ext
30 sec o/h static holds

row cool down

Post your scores to the Whiteboard.


A. WARM UP!!! Stretch hammstrings/calfs/ankles well

100m Suicide Runs 4 sets 1 min rest between

-create four stations (in a straight shot, like parking lot) in which to tag the floor with hand.
These are sprints, sprint to station one, tag floor and sprint back to start, tag start, go to second station, so on and so forth.
These are similar to shuffle runs if that makes more sense to you!
Rest and:

25 push ups
25 Military Sit ups
25 Goblet Squats
25 OH Walking Lunges (35/15 plates)
25 Leg Raises
25 Pulls on rower


cap 30″

Post your scores to the Whiteboard.

Mobility WOD