Workout of the Day 20141111

Tuesday 20141111

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

Overhead Squat 

Build to 3@8 on the RPE scale.

Metcon (Weight)

Thruster Ladder 10 rounds on the minute. Based on coaches prescription start at  155/135/115/95/65 pounds. Go up by 10 pounds each round until you complete all rounds or fail a rep. Score heaviest rep.