Workout of the Day 20150312

Thursday 20150312

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

Metcon

400m Run (Time)

Max Effort 400m Run

This will be a 4x400 with 3:00 minutes rest in between. Score your final 400m effort.

Skill Work

Metcon (No Measure)

Skill Review and Practice

Wall Balls - Practice Rep Cycling and efficiency.

Double Unders - Practice and develop your skill.