Workout of the Day 20141024

Friday 20141024

Warm-up

There and Back Again

10 Leg Swings L&R
Down and Back High Knees
10 Burpees
Down and Back Monster Walk
10 Hollow Rocks or :30 Dead Bug
Down and Back Bear Crawl
10 Super Mans
Down and Back Heels to Glutes
10 Kips

Weightlifting

Deficit Dead Lift 

Build to 2@9 then preform two drop sets

Metcon

Metcon (Time)

4 RFT Cap 12

8 Snatch 95/55
Run 400m