Workout of the Day 20141113

Thursday 2014/11/13

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

Deficit Dead Lift 

Build to 3@8 and then perform two drop sets.

Metcon

Metcon (AMRAP - Reps)

14 Minute Cap

2-4-6-8-10-12-14...
Man on Fire Burpee's
Chest to Bar Pull Ups

Perform 25 Double Under's in-between each round