Great workout today. I have posted today’s WOD and results on the blog
Below are the two workouts for the week. Remember if you need breaks, take them. Drink plenty of water and stay hydrated. Do not violate the first rule.
Monday – REST DAY
Tuesday or Wednesday
Warm-up
2 Rounds of:
5 Inch Worms
12 – Jump Jacks
AMRAP-10 (As many rounds as possible in 10 minutes)
10 – Walking Lounges
10 – Push-Ups
Record number of rounds completed in 10 minutes + any extra reps.
Walking Lounges Video for Good Form:
Each step is 1 so your first step is 1, second is 2, etc.– Keep Knee over the ankle, eyes up/chest up, back knees kisses the deck/floor. Watch video for good & bad form: http://www.youtube.com/watch?v=4qoYbW34tFU
COOL DOWN: 5-10 Mins of stretching or rolling sore areas
INSERT REST DAY
Thursday or Friday
WARM UP:
-2-3 Min light jog
-20 Steps – Frankenstein Walks
AMRAP-10 (As many rounds as possible in 10 minutes)
Record number of rounds completed in 10 minutes + any extra reps.
15- AirSquats (No Weights)
5 – Burpees
COOL DOWN: 5-10 Mins of stretching or rolling sore areas
Everyday Fitness & Movement 
R.Henry Week of July 28th
WOD 1: 8 rounds + 10 pushups.
WOD 2 : 6 rounds.
SA
WOD 1 — 8 rounds
WOD 2 — 5 rounds + 7 air squats
Alaba O
WOD1 – 10 rounds
WOD2 – 7 rounds + 2 Air squats