Monday - 1.21.13

Session 5

Warm Up
2 Rounds

• 6 Windmill Pushups
• 6 USA KB Swings (35 / 25)
• 6 KB Goblet Squats
• 6 KB Slasher-to-Halo 

*Start with the kettlebell at one hip use your hips to pop it up and bring it to the opposite shoulder. Perfrom the prescribed amount of reps and then switch sides.

Strength - 18 Minute Cut Off
6 Rounds

• 2 Push Press or Jerk
• 2 Floor or Wall Slides*

*Sit against the floor/wall with your elbows bent at 90 degrees in a shoulder press position.  Try to have as little space between yourself and the wall as possible.  Slowly press your hands overhead,making sure that nothing comes out of contact with the wall.  Press completely overhead, then retract the hands back down into starting position.

WOD - not for time
5 Rounds

• 6 Deadlift (185 / 135)
• 3 Jump Squats (as high as possible)
• 3 Standing Arc-Pause-Stretch (red/yellow/blue band)