Workout of the Day 20150223

Monday 20150223

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 (AMRAP@80%)

Build to 80% and preform an AMRAP at that weight, but stop 2-3 reps short of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in the following domains.

4:00 ON
15 Box Jumps 24/20
10 Deadlifts #115/75

2:00 OFF

4:00 ON
15 Box Jumps
8 Deadlifts #135/95