Fri. 9-25-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations


WOD: Complete 3 Rounds of the below circuit. DO NOT put the KB down until you complete the entire circuit. When you complete a round take a 1-2 min. rest and begin again.

5- KB Swings (Adv. Alt. hands mid air)
5- KB Cleans (each arm)
5- KB Presses (each arm)
5- KB Overhead Lunges (each Leg)