Workout of the Day 20141205

Friday 20141205

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

Gymnastics

Handstand Push-ups 

Skill Review then perform 3-5 reps on the minute for 10 minutes.

Metcon (Time)

6 Rounds for Time Cap 20

25 Wallballs 20/14
250m Row

*If you drop your ball you have to double your row for that round