Workout of the Day – June 13 2014

LIFT: Back Squat – 3 x 5

WOD:

FRIDAY THE 13TH CRAP SHOOT

AMRAP in 15

Roll the dice – complete the exercise and reps that match the roll. Roll again…..

2 – 100 Double unders

3 – 10 HR push ups

4 – 10 Wall Ball @ 20/14

5 – 10 OH Lunge @ 45/25

6 – 15 sit ups

7 – 20 KB Swings @ 24/16kg

8 – 15 Body rows

9 – 10 Box jumps @ 24/20

10 – 10 Burpees

11 – 10 Ball slams

12 – 5 Muscle ups