Spent some quality time knocking out this WOD today. I encourage everyone to give this one a go. Make it your workout for tomorrow.

  • 10 Minute Time Limit: As Many Tire Flips as Possible With Ruck Sack/Weight Vest – I finished 130 flips with 40 lbs in the Ruck Sack
  • 2 Mile Run at Race Pace
  • 50 box jumps – Utilized a nice size boulder with a flat surface on top to do these outside
  • 1/2 mile dash
  • 100 bosu ball squats
  • 3 sets of 10 tricep pull downs with rope
  • 50 Russian twists w/medicine ball
  • 3 sets of 10 cable French curls with rope
  • 50 knee ups – laying flat on back and with knees bent lower and raise to chest while keeping shoulders off the ground
  • 50 toe raises – shin splints are coming back, so I have been trying to counter them with these throughout the day and during WOD lately
  • 50 burpees
  • 50 toe raises

Here is my RunKeeper data for both the 2 mile run and the 1/2 mile dash. I paused the app for the box jumps.

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