Workout of the Day

Wednesday 20141119

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

Back Squat 

Build to 2@9 then perform two drop sets

Metcon (AMRAP - Rounds and Reps)

In 12 minutes complete as many rounds and reps as possible of...

12 Plate Ground to Overhead 55/35
6 Hand Stand Push Up
24 Double Unders