Tuesday – 082515

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Billy P. knocking out some logo to bar pull-ups.

Warm-up/Injury Prevention
200 meter run, then 2 rounds for quality:
1 minute bird/dog hold, switching every 15 seconds
5 Good mornings with empty bar
5 Behind the neck presses
5 Protract/retract push-ups

Workout of the Day
Perform AMRAP in 20 minutes of:
100 Double-unders
75 Calories on the rower
50 Handstand push-ups
25 Deadlifts (315/223)

Post your scores to the Whiteboard.