HT Fitness WOD for July 6, 2011   Leave a comment


0645 HARRIET ISLAND

a) 3 mile run with hill (0.9 mile hill segment, 300′ vert)

b) 2 mile run

c) MARSOC PT

1. 30 Push Ups
2. 30 Air Squats w/ 20 lb Dumbbell
3. 30 Crunches
4. 10 Burpees
5. 30 Wide Push Ups
6. 30 Mountain Climbers
7. 30 Flutter Kicks
8. 10 Burpees
9. 10 Diamond Push Ups
10. 30 Star Jumpers
11. 30 Back Extensions
12. 10 Burpees
13. 20 Push Ups
14. 30 Lunges w/ 2 x 8 lb dumbbells (overhead, shoulder, waist)
15. 30 Hello Dollies
16. 10 Burpees

1730 HOME:
Pull Ups 1, 2 … 2, 1
Chin Ups 1, 2 … 2, 1
Front/Back Pull Ups 1, 2 … 2, 1

1800 YMCA:
1.2K Underwater Swim (Combat Swimmer’s Sidestroke)

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