Fri. 10-9-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations


WOD: Complete 6 Rounds
Complete one exercise on both arms before moving to the next exercise. DO NOT put the KB down until you complete all three exercises on both arms. You can hold at rack position for rest or switch hands for rest. After completing one round take a 1-2 min. rest period then begin again.

10- KB Swings each arm
10 – KB Cleans
10- KB Jerk Presses



BIG D 270 lb. Push Jerk