Workout of the Day 20150211

Wednesday 20150211

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 (2-4 reps  OTM10)

Skill Review and Upgrade

For OTM work alternate Pull Ups and Dips for 4-8 reps for 10 Minutes.

Metcon

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP

7 Thruster 115/85
1 Muscle Up (Sub 3 CTB)