01-14-2013 WOD (Workout of the Day)

Warmup
Samson Stretch
30 sec Jumping Jacks
30 sec Mountain Climbers
x 5 Rds

Skill/Strength
Squat
Front Squat
Overhead Squat

Workout
Mini WOD 1
100 Pushups
100 Squats
For Time
– any order or combination
After finishing, continue to work until the last person finishes.
EMOM choose from:
5 V-Situps
5 Bicycle Crunches
5 Flutterkicks
15 second Plank hold
3 min Rest

Mini WOD 2
3 min Burpees
Max Reps

After Party
30 sec V-Situps
30 sec Bicycle Crunches
30 sec Flutterkicks
30 sec Plank hold

Tags: bodyweight exercises, burpees, pushups, squats