Michelle's Workout

Warm-up
500m Row
50 Jump ropes
10 Ring Dips (band assisted)
10 Pull-ups (band assisted)
20 Squats

WOD 1
21-15-9
Push-ups
Squats
Sit-ups

Finisher
10 Knees to chest 

Michele's Last Workout

Warm-up
500m Row
25 Jumping jacks
10 Push-ups
10 Sit-ups
10 Ring rows

Squat clinic
30 Squats

WOD
10-9-8-7-6-5-4-3-2-1
Ring rows
Sit-ups
Step-ups

Next few WODs for Di and Dad

Hey Di and Dad! These will be the next 3 workouts. (Not all on the same day...)

“Christine”
3 rounds for time:
500 m Row
12 75# deadlifts
21 Box steps – 21″
Post time to comments.

“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
This is a quick one, so we'll do some strength work too...

“Twins”
Two rounds, of each couplet, for time of:
1) 750m Row
1) 20 Push-ups (feet higher than hands)
2) 45# Thruster, 20 reps
2) 10 Pull-ups
Coach’s notes: You must complete two rounds of the first couplet before moving on to the second couplet.

Rest Day!