Workout of the Day 20150206

Friday 20150206

Warm-up

The Fives

5 Rounds

5 Pull Ups
5 Dips
5 Burpees
5 Jump Squats

Weightlifting

Metcon (Weight)

Dumbbell Thruster Ladder

20 Minutes to build to a Heavy Dumbbell Thruster

Metcon

Metcon (Time)

Complete the following for time. Cap 12

1-2-3-4-5-6-7-8-9-10

Burpees
Pull Ups

*Perform one Burpee then one Pull Up, two Burpees two Pull Ups etc.