8/19

Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Air Squats 

5 Inchworm with pushup 

Dynamic 

Stretch & Mobility 

WOD 

"Diane" 

21-15-9

Dead Lifts (225/155)

Hand Stand Push Ups 

Endurance WOD 

Run 1.5 Laps

Row 2500 m 

then… 

"Karen" 

150 Wall Balls (20/14) with penalty: 5 Burpees& 5 Goblet Squats (53/35) for every stop/drop/rest

then…

2500 m Row 

Run 1 Lap

WORKOUT OF THE DAY