Workout of the day (WOD) July 10 & 11 - #Bootcamp #Crossfit #Superior Health Care

July 10

 Warm up

 

 10 Body Weight Squats

10 Walking Knee hugs

50m skip 

 WOD

 

This was a great workout. We did 150 Stepups with 2 Burpees Every Minute On the Minute (EMOM)

My time was 8:01.  

After the workout we did  5 sets of 5 pullups.

 

July 11

Warm Up

 

 10 Flash Pushups

10 Pass Throughs

10 Reverse Pass Throughs

 

WOD

On this particular workout I did Rx2 with 10 Bench Dips instead of 20. I did a total of 4 reps in 20 mins.

20 mins AMRAP

10 / 20 Bench Dips

20 Sit ups

200m Run (.17) tredmill

Mobility

Tricep Pull

Cobra Stretch