Workout of the Day 20141025

Saturday 20141025

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

Metcon

Team WOD #1 (AMRAP - Reps)

KB Snatch, Wall Ball, Mono

Each team will complete 4 5 minute rounds. Each teammate picks one movement.

Round 1
KB Snatch AMRAP
Wall Ball AMRAP
Row 20 Calories. Rotate every time a teammate completes 20 Calories.

Round 2
KB Snatch AMRAP
Wall Ball AMRAP
Ski 15 Calories. Rotate every time a teammate completes 15 Calories.

Round 3
KB Snatch AMRAP
Wall Ball AMRAP
Bike 10 Calories. Rotate every time a teammate completes 10 Calories.

Round 4 600m Med Ball Run

Score Repetitions

Mobility