Upper body day! 
mobility warm up: crescent lunge hold, unweighted bar overhead squats, bar up and over, inchworms, plank, dips
- 15 overhead press (goal: 35-45lbs with the bar)
- 5 push ups
- 5 pull ups / body rows / resistance band pull downs
- 15 mt climbers (L+R=1)
- repeat 2x
cardio intervals – no rest, as fast as you can go — i might do this 30 sec on for 5 min instead of reps
- 30 fast feet jogs
- 30 butt kick
- 30 jacks
- 10 tuck jumps
- 1 min jump rope
- repeat 2x
- 15 db thrusters
- 15 lat raises
- 15 reverse flyes
- 60 jump rope (60 revolutions)
- repeat 4x
- 5 push ups
- 5 pull ups / body rows / band pull downs
- 5 full sit ups
- 15 mt climbers (L+R=1)
- repeat 4x
- 15 db bent row
- 15 band seated row (seated, legs extended, band around feet and pull back towards belly)
- 15 plate jackknives (feet on plate, slide feet up towards hands; modify: bend knees and slide feet in)
- 15 burpees (or appropriate modification)
- repeat 2x
- 25 oblique crunches R/L
- 25 side plank dips R/L
- 25 side v-ups R/L
- 25 bicycles slow
- 25 bicycles fast
Stretch
depending on the crowd, i might do some outdoor running. like some hills.
I’m sorry – wait, I’m not really sorry — this is funny.
Related articles
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- The Actual 08202013 WOD (wodit.wordpress.com)
onlyhalfcrazy 