FRIDAY - 3/14/14

MORNING WOD
8 Rounds for Time
DU - 30
Burpee - 10

AFTERNOON WORKOUT
Light Cardio Warm-up - 5 min
Stretch - 10 min

Complete for Time
Dips - 100
Do 1 min Ab Plank every time you rest in the dips

Complete for Time
Push-up - 100
Do 25 Sit-ups every time you rest in the push-ups

WEDNESDAY - 3/12/14

COMPLETE FOR TIME
Run 1 mile
4 Rounds
275 lb Back Squat - 5
Sit-up - 25
Run 1 mile