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September 2, 2015

Dynamic Warmup
2 Rounds:
Run 200m
10 Kettlebell Swings
10 PVC Pass Thru's and Windmills
10 Lunge and twist
10 Spider Lunges
10 Leg Swings

Strength: Strict Shoulder Press
Working up to a 1 rep max

WOD:
400m Run
50 Kettlebell Swings (53/35)
50 Situps
400m Run
40 Kettlebell Swings
40 Situps
400m Run
30 Kettlebell Swings
30 Situps
400m Run
20 Kettlebell Swings
20 Situps
400m Run
10 Kettlebell Swings
10 Situps

Time!!

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