01-10-2013 WOD (Workout of the Day)

Warmup
20 Jumping Jacks
200m Run
20 Donkey Kick (10R/10L)
20 Dirty Dog (10R/10L)
20 Squats

Skill/Strength
Flutterkicks
Plank Jacks
Pushups
Lunges/Weighted Lunges
Med Ball Cleans

Workout
50 Flutterkicks
40 Lunges
30 Med Ball Cleans
20 Pushups
X 4 Rds For Time

After Party
3 Sets of 25 Plank Jacks

Tags: bodyweight exercises, flutterkicks, lunges, med ball cleans, pushups