Wednesday 10/07/2009

WARM UP
While doing the warm ups, please keep in mind that you are not being timed. This is the time to practice proper form. Do your warm ups SLOW, practice full range of motion for every rep. Make sure all the muscle groups are warmed up for the WOD.
700m jog
- 10 strict pull ups (if unable to do strict, do 15 kipping pull ups, if you use the band, try using a smaller band - challenge yourself, weighted pull ups - anyone?)
- 10 wall ball shots
- 10 box jumps
700 m jog

WOD - KAREN Kettle Bell and then some....
3 rounds of
- 50 kettle bell swings
- 25 ab mat sit ups

good luck!