Monday - 10.22.12

HANG OVER

Warm Up

• 10 Jumping Jacks
• 30' Bear Crawl
• 10 USA KB Swing (35 / 25)
• 30' Backwards Bear Crawl
• 10 Star Jumps
• 30' Walking Lunge
• 10 KB Goblet Squats (35 / 25)
• 30' Reverse Walking Lunge w/ Twist

Technical
KB Snatch Progression (15 Minutes)

• 2 Hand USSR Swing
• 2 Hand USA Swing
• 1 Hand USSR Swing
• Hand-to-Hand Switch
• KB High Pull
• KB Snatch

WOD
15 Minute Cut Off
 1-2-3-4-5-6-7-8-9-10

KB Snatch + OH Lunge (Left Arm - 35 / 25)
KB Snatch + OH Lunge (Right Arm - 35 / 25)
Lateral Burpee Box Jump* (20" / 16")
Star Jump

*You don't have to jump clear over the box!  You can jump on top of the box & over to the other side.  Just get to the other side!