WOD Workout
Warm-up x2
Left arm over chest 20 seconds
Right arm over chest 20 seconds
10 arm circles forward
10 arm circles backward
100-meter jog (only once)
Workout
20 HR Push Ups
20 Dumbbell Front Squats
15 Pull Ups
200m run
15 HR Push Ups
15 Dumbbell Front Squats
10 Pull Ups
200m run
10 HR Push Ups
10 Dumbbell Front Squats
5 Pull Ups
400m run
-Rest 3 minutes-
400m run
10 HR Push Ups
10 Dumbbell Front Squats
5 Pull Ups
run 200m
15 HR Push Ups
15 Dumbbell Front Squats
10 Pull Ups
200m
20 HR Push Ups
20 Dumbbell Front Squats
15 Pull Ups
walk 200m cool down focus on returning to normal breathing
PRT
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