Workout of the Day 20141101

Saturday 20141101

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 #2 (Time)

Teams of 2

Each Row 500m then

Partner 1 complete
10 KB Thrusters 44/26
10 KB Lunges 44/26 (front rack)

While Partner 2 rotates through Bar Hangs and Hand Stand holds.

You can only work while partner remains in the static hold.

Complete 200 reps as a team and then cash out with 40 Hammer Slams.