Workout of the day 20150121

WEDNESDAY 20150121

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

Deadlift (@ 70%)

Last set go for 5+ but stop short of failure.

Metcon

Metcon (AMRAP - Reps)

4 Rounds for Reps

3:00 ON 2:00 OFF

Rounds 1: 30 Wall Balls then T2B AMRAP
Rounds 2: 30 T2B then Wall Ball AMRAP
Rounds 3: 30 Wall Balls then T2B AMRAP
Rounds 4: 30 T2B then Wall Ball AMRAP

*Only count AMRAP reps