Workout of the day 20141201

Monday20141201

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@7

Metcon (Time)

4 Rounds For Time Cap 15

5 Squat from Ground 135/95
10 Burpees
50 Double Unders