Workout of the Day (WOD)

Saturday 11/20/10

9am WOD:

3 Rounds for time

10 Front Squat

10 Push Press

10 Kettlebell Swings

10 Box Jumps

 

10am WOD:(Break up exercises however you and your teammate want)

Teams of 2 and a medicine ball 
 

100 Kettle Bell Swings

50 Knees to Elbow
 
100 Backwards Lunge steps
 
50 Power Cleans (95/65)
 
100 Burpees
 
50 Push Press (95/65)
 
100 Calories on rower
 
50 Kettle bell Swings
  
Oh I guess you’re wondering why it’s teams of 2 and a medicine ball, well while one teammate performs an exercise the other teammate must hold the medicine ball………Over Head.
 
Also, anytime the Medicine Ball touches the ground, both of you stop and do 20 air squats immediately.
 
Have fun, 3…2…1…GO!

Someones excited for the team workout today.  Go McWODsly!!