Wednesday 070411

Warm up:

• KB Figure 8s
• KB Swings
• KB Snatches
• Practice WOD moves

WOD (with two KBs):

Round 1

• 10 snatch per arm
• 10 Lateral walking swings
• sprint back
• 10 Russian twists
• 10 Lateral swings

Round 2

• 10 Push Press
• 10 forward walking swings
• sprint back
• 10 Russian twists
• 10 forward walking swings

Round 3

• 10 squats
• 10 steps Dragon lunge
• spring
• 10 Russian twist
• 10 Dragon lunge

Turkish getup practice