WORKOUT OF THE DAY JUL-11-2011

BASIC WARM UP

SWOD:
            BACK SQUAT 2,2,2,1,1

DWOD:
           10 ROUNDS

•      100 SKIPS *WITH ROPE*
•      10 WALKING LUNGES
•      5 POWER SNATCHES

FWOD:
           7 ROUNDS

• 10 RENEGADE ROWS
• 10 BURPEES
• 10 WALKING LUNGES

*RENEGADE ROWS ARE PUSHUPS USING DUMBELLS THAN AT THE TOP OF THE PUSHUP YOU PULL 1 DUMBELL TO CHEST AS A DUMBELL ROW THAN BACK DOWN AND PUSHUP AND PULL TO THE OTHER SIDE*