Workout of the Day 20141231

Wednesday 20141231

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

Snatch (Complex)

Rep Cycle Work

3x :20 ON :40 OFF
Hang Power Snatch
Rest 2:00
3x :20 ON :40 OFF
Power Snatch
Rest 2:00
3x :20 ON :40 OFF
Hang Squat Snatch

Metcon

Metcon (Time)

Row 1000m
Rest 3:00
Row 750m
Rest 2:30
Row 500m
Rest 2:00
Row 250m