Workout of the Day20141219

FRIDAY 20141219

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

Split Jerk 

Squat Clean, Front Squat, Front Squat and then Split Jerk.

Metcon (AMRAP - Reps)

In 14 Minutes complete as many reps as possible of...

2-4-6-8-10-12-14-16-18-20...

Wall Balls 20/14
Toes to Bar