Workout of the Day
Warm up
200 M run
5 pull ups
5 pushups
10 situps
Strength
Three sets of:
Bench Press x 7 reps @ 20X1
Rest 20 seconds
Dynamic Push-Up x 5 reps
Rest 3 minutes
Wod
Against a two-minute running clock, complete the following:
400 Meter Run
Pull-Ups x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets
Finisher
30 push press (Bar)
not allowed to put the bar down
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