WOD for Wednesday June 15th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
10 DB Tricep Extension @2011
rest :45 between arms
5x5 Weighted Dip with 3 sec pause at bottom
WOD:
Fitness
Performance
2 Rounds
A. 2 Min AMRAP
10 Russian Swings
15 Jumping Jacks
2 Min Rest
B. 2 Min AMRAP
7 Cal Row
7 No Push Up Burpee
2 Min Rest
C. 2 Min AMRAP
7 Box Jump
7 HR Push Up
2 Min Rest
D. 200m Run x1

Rest 5 Minutes between Rounds
2 Rounds
A. 2 Min AMRAP
100m Sprint
Max Alt Sledge Hits
2 Min Rest
B. 2 Min AMRAP
8 Box Jumps
8 HR Push Ups
2 Min Rest
C. 2 Min AMRAP
8 Cal Row
8 Burpees
2 Min Rest
D. 2 Min AMRAP
8 American Swings
16 Jumping Jacks

Rest 5 Minutes between Rounds

Good Reading for the Week

Why We Don’t Follow Through on What We Set Out To Do

3 Stages of Failure in Life and Work and How to Fix Them

 

Thought of the Day:

“Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can’t ride you unless your back is bent.”- Martin Luther King, Jr.

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