Workout of the Day 20141126

Wednesday 20141126

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

Push Press 

2x20

Metcon (AMRAP - Reps)

Rotate through the following stations for 3 Rounds on the minute

Sled Drag
Farmers Carry
Hammer Slam
Rest
Assault Bike
Ski Erg
Erg
Rest

Score Reps and Calories