MONDAY: 23 SEP 13

WARM UP:

400 m jog

3 sets of 15-20 reps (not for time)

Front rack lunges (heavy)

Air Squats

HSPUs

Russian KB Swings (heavy)*

*Really focus on technique: driving from the heels and opening the hips to full extension 

WOD:

For Total Reps:

2:00 Kettlebell Swing (53/35)

2:00 Rest

:90 Kettlebell Swing (53/35)

:90 Rest

:60 Kettlebell Swing (53/35)