Workout of the Day 160111

Weightlifting

     RDL 

         Quickly Build to Heavy:
            12RM
            12 x 85%
            12 x 80%

Gymnastics

     OTM10, Alternating:

         Weighted Pull-up (5 Reps )

         Weighted Dip (5 Reps )

Metcon

"WHAT?"
     AMRAP4
          20 Double Unders
          20 Air Squats