WORKOUT OF THE DAY JUL-16-2011

WARMUP

• Jog 1 mile, 12 walking lunges, bear crawl 50 yards, practice power cleans with bar only x 20

STRETCH
SWOD:
             REST DAY
DWOD:
             9 ROUNDS AFAP

• 10 SLEDGE STRIKES LEFT
• 10 SLEDGE STRIKES RIGHT
• FARMERS CARRY X 100 YARDS 35% BODY WEIGHT
• SPRINT 100 YARDS
• SIT UPS

** THIS IS A PARTNER WORKOUT, WHILE 1 PARTNER IS DOING THE SLEDGE STRIKES/FARMERS CARRY AND SPRINT, THE OTHER IS DOING SIT UPS UNTIL THAT PARTNER IS DONE, THAN SWITCH PLACES, GO UNTIL 9 ROUNDS ARE COMPLETED**

FWOD:
21-19-17-15-9-7-5

• DEADLIFT X 80% 1MR
• DECLINE LEG RAISES
• PUSHUPS
• PULL UPS