Workout of the Day WOD- July 31

Wednesday July 31

Warm Up

.25 miles Run

Two rounds not for time:

15 Body Weight Squats

10 Pass Throughs

10 Flash Push ups

WOD

12 min AMRAP

Rx1:
5 DB Thruster    RX2: 15 BW Squats
10 Step up/ Box Jumps
50m Farmers Carry

 My personal time was 4 total rounds + 15 extra body weigh squats in 12 minutes

 Extra Workout:
2 mins max ab mat Situps.
I did 37 sit ups in 2 minutes plus 1/2 mile on tredmill.