WOD for 11/17/2011

Alright people, by a show of.... umm...... who's ready for a new workout!? Yay! There's some good stuff on here for all of your runners, or soon to be runners, as well. Here we go!

WOD
4 Rounds for time of:
1/4 mile Run
30 High Knees
20 Push-ups
10 Burpees
20 Body weight squats
30 Flutter kicks

Have fun!

Yours In Health,
                       Steven


Examples:

HIGH KNEES

1. Stand with both feet together. Start running in place getting your knees as high as possible.
   
2. Performing this exercise on your toes will demand extra endurance and is worth it.
   
3. Increase your speed and get as high as possible.

FLUTTER KICKS