Thursday Workout of the Day 9/15/16

Weightlifting

Sumo Deadlift (10 min EMOM 1 SDL @90-95%)

Metcon

Metcon (AMRAP – Rounds)

5 min AMRAP

10 Tire Flips

200 M Sprint

Rest 5 Min

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

20 Calorie Row

10 KB Snatches (53/35)

Rest 5 Min

Metcon (AMRAP – Reps)

5 Min AMRAP

Burpee Pull Ups