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9/15/2017-Beginner workout of the Day

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Warm-up: 3 Sets:
20 Single Arm Overhead Walking Lunge, switch arms at 10 reps

10 Kettlebell Windmills/side
10 Romanian Deadlifts @ 31X1 Tempo

Strength:
A) Intro to: Deadlifts

B) 10 Min AMRAP: Deadlift at a moderate weight. 
*Should be able to get sets of 3-5 with good mechanics. 

WOD: 4 Rounds For Time: TIMECAP: 15:00
Level 3/2/1
21 Overhead Squats, 95/65, 75/55, 45/35*
7/5,5/3 Bar Muscle-Ups  or 12 Strict Ring Dips/RIng Dips/Bar Dips or Box Dips