MONDAY 20150126
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
Back Squat
2@50%
2@65%
2@73%
4x5@78%
Last set perform 5+ but stop 2-3 short of failure
Metcon
Metcon (AMRAP - Rounds and Reps)
In 12 minutes complete as many rounds and reps as possible of…
10 C2B Pull ups
20 Burpees
10 Hurdle Jumps 30/24