Workout of the Day 150909

Wednesday 20150909

Warm-up

Jog 800m, then 4 Sets:
Crawl 10 Steps, Forward (Not Bear)
Crawl 10 Steps, Backward
10 Hollow Rocks
10 Pushups

Gymnastics

Every Minute On the Minute for 10 Rounds: 

a) 1-3 Strict Muscle-Ups
b) 4-6 Strict Toes-to-Bar

Metcon

Metcon (AMRAP - Reps)

"Crawling"
4 Rounds for Total Reps:
1:00 Deadlifts, 155#/105#
1:00 Bar Facing Burpees
1:00 Rest

Cash Out

Death March (Weight)

4x60'

Rest 2 minutes between sets. Add weight to last attempt if mechanics allow.