Workout of the Day 20150304

Wednesday 20150304

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

Pull-ups (Skill Review and Progression)

Metcon

Metcon (No Measure)

Thruster (Rep Cycle Thruster Practice)

3 Rounds Pause at the Top Thruster
:20 ON :40 OFF
Rest 2:00
3 Rounds Cluster Singles
:20 ON :40 OFF
Rest 2:00
3 Rounds Thrusters
:20 ON :40 OFF