Thursday - 10.15.12

THE MAGIC BULLET

Buy In
2 Rounds

• 30 seconds jumping jacks
• 8 "Hamstring Hell" (each leg - or 16 w/ both legs on box)
• 4 Inch Worms
• 4 USA KB Swing (50 / 35)
• 4 KB Goblet Squats (50 / 35)

Strength
9 Minutes
Establish 5 RM Back Squat

*** rest 3 minutes ***

WOD
14 Minute AMRAP*
*there is a LOT of transition in this WOD - so set up your space to minimize the distance you travel between the TTB & back extensions.

25m Left Arm KB Overhead Farmer Carry (35 / 25)
25m Right Arm KB Overhead Farmer Carry

-then-

• 8 1-Arm KB Floor Press* (each arm - 35 / 25)
• 4 Toes to bar
• 8 Weighted Back Extensions (35 / 25)
• 4 Star Jumps

*be deliberate on these floor press.  I want to press that KB as far up as possible, rolling onto the opposite shoulder.  Press hard as if the KB was on fire and you had to get it off you.