Workout of the Day November 20, 2014

Warm-up

Iso/Stab- 4 Way Deadbugs 3 x 45sec

Gymnastics- post WOD Get upside down for 5 min of practice

Strength- TEMPO Deadlift 3 x 5 @ 60-65% 41x1

Skill/Oly: POST WOD- 3 x 400m run rest run time

WOD:

5 Rounds

10 Burpees

Row 150m

Rest 2 min