NOV 2 WOD

Warm Up

10 Mins Cardio of your choice with progressive increase in intensity

1 Round
25 Jumping Jacks
10 Lunges (per leg)
10 Back Ext
10 Dips
15 Sit Ups
Stick Twists

Work Out

50 Pull Ups
150 Push Ups
200 Body Squats

If finished above W.O With time left over

30 Sit Ups
10 Knees to Elbows
25 Sit Ups
10 Knees to Elbows
15 Sit Ups
10 Knees to Elbows
5 Sit Ups

Cool Down & Static Stretching

Integrity & Discipline - it means not cheating in the workout, even if no one else knows, you do.
Effort - Put out max effort if you want results, if its not hard, your not doing it right. 

RC