Tuesday 20150106

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

Muscle-ups (Skill Review and OTM Work)

Metcon

Metcon (AMRAP - Rounds and Reps)

In 12 Minutes complete as many rounds and reps as possible...

5 Clean 135/95
10 Toes to Bar
15 Ball Slams