Workout of the Day 150504

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

Movement Preparation 

     Benchmark Breakdown: Nancy
         Mobility
         Running and OHS Technique
         Scaling
         Approach

Metcon

Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

CAP18