Monday 01/09/2008

5 min jump rope
Mobility Movements

Ring Warmup
Ring L-Pullups x 5
Muscle Up + 5 Dips x 5
Back Extensions 3 x 10
Ring Push Ups 3 x 10

Strength Work
Hang Snatch
5 x 2 x 50kgs
Clean & Jerk
5 x 2 x 80kgs
Back Squat
3 x 5 x 100kgs

WOD
4 rounds for time of:
5 x KB Snatch each side 24kgs
10 x KB Sming 24kgs
10 Burpees
Time: 7.41 mins

Cool down
Windmills
3 x 5 x 16kg KB
Reverse Hypers
3 x 10