A.M./ P.M. WOD

Here is this mornings WOD.  I am enjoying our garage gym!

AM

2.6 mile run

30 sec, 2 rounds, no rest

Sand Bag squat 

Belly Burpee’s

KB Swing

Rope Slams

Sand Bag Clean 

Push Ups

KB (alternating arm) Swing

Rope Slams

(I was dying after this)

P.M.

Dumbbell Chest Fly's #15 lbs, 15 reps

Dips 15 reps

Dumbbell Chest Press #20 lbs, 15 reps

Repeat 3 times

20 Decline sit ups

Lat Pulldown 45 lbs, 15 reps

Upright row 30lb bar, 15 reps

Shoulder press 30lb ba,r 15 fast reps

Repeat 3 times

20 Decline Sit ups

Squat with overhead plate press 25 lb plate, 15 reps

Kettle Bell Swing (both arms) 25 lbs, 15 reps

Kettle Bell shoulder press-left arm 20 lbs, 15 reps

Kettle Bell shoulder press-right arm 20 lbs, 15 reps

Repeat 3 times

20 Decline sit ups

Bicep curl 20 lbs, 15 reps

One arm bent over row-left- 20 lbs, 15 reps

One arm bent over row-right-20 lbs, 15 reps

Lateral raise 10 lbs, 15 reps

Repeat 3 times

50 Russian Twists w/ 12.5 lb weight

20 situps