WOD for April 16th 2010

Joint mobility drills

Warm up: 3 rounds of 10-15 reps of
:

Over head Squat
Sit-ups
Good mornings

Push ups
Pull ups/bent over Row's

Yoga stretching (for 15-30 seconds)

WOD

10 KB swings

30m Farmer's walk

10 KB Swings

30m Farmer's walk

5 KB push Press

30m Racked Farmer's walk

5 KB push Press

30m Racked Farmer's walk

5 thrusters

30m Pressed Farmer's walk

5 Thrusters

30m Pressed Farmer's walk

6 sea saw cleans

30m 1/2 Racked 1/2 Farmers walk

6 sea saw cleans

30m 1/2 Racked 1/2 Farmers walk

Finish with 20 KB Front Squats