Workout Wednesday: WOD #2

Today’s Workout of the Day is for those who have access to a gym and weights. If you don’t have access to a gym or weights you can still do these workouts at a park. Replace the Lat Pull Downs with Pull Ups and Seated Rows with Standing Rows using a 1-gallon jug of water per hand. One gallon jug of water should weigh approximately 10 lbs and cost a few dollars each. You can use the water jugs for the dead-lifts as well.

For the Lat Pull Downs, Seated Rows, and Dead lifts select a weight that you know you can do 15 but struggle with 16 repetitions.

Wam Up

1 Mile Jog/Run

4 Rounds of Each Group of Exercise


15 Lat Pull Downs

15 Seconds Plank

10 Jump Squats

30 Seconds Rest


15 Seated Rows

15 Seconds Mountain Climbs

20 Jumping Jacks

30 Seconds Rest


15 Deadlifts

20 Crunches

10 Burpees

30 Seconds Rest

End of Work Out

1 Mile Jog/Run


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