WORKOUT OF THE DAY SEPT-22-2011

SWOD:

• PRESS 5,5,3,3,1,1,1,1 *aim to hit at least 95% 1 RM*
• FULL SIT UPS 3 X MR
• WEIGHTED PULL UPS 4 X MR *add on 10% of body mass*

DWOD:

• RUN 1 MILE AFAP
• 101 PARTNER PUSH UPS *with another person do push up for push up... Eg: you do 1 partner does one, than u do 2 partner does 2 and so on up to 10 push ups, than count back down to 1*
• RUN 1 MILE AFAP
• 101 SQUATS *done in same manner as above*
• RUN 1 MILE AFAP

FWOD:
SAME AS DWOD