Workout of the Day 20141022

WEDNESDAY 20141022

Warm-up

Med Ball Madness

10 Kneeling Chest Throws to wall
10 Rotational throws to wall
10 OH throws forward for distance (backyard)
10 OH throws behind for distance (backyard)
400 Meter med ball run

Weightlifting

Split Jerk 

Build to 2@9 on the RPE scale and then preform two drop sets.

Metcon

Metcon (AMRAP - Rounds and Reps)

15 Minute AMRAP
10 Burpee Box Over 24/20
5 Shoulder to Overhead 135/95
10 Plyo Push Ups