Thursday 20141218

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

Zercher Squat 

Building to 5 heavy reps with a heavy object.

Metcon (No Measure)

OTM 20

Pull Ups 6-8
HSPU 4-6