120910

Monday

Warm Up:
2 rounds
Row 250
7 Perfect Pushups

Mobility:

Strength: Strict Pullups, Varied Grips
Advanced, as slow as possible and/or with added weight
INT/BEG, with partners or Ring Rows- NO BANDS

1x5 Wide Grip Pronated
1x5 Medium Grip Pronated
1x5 Narrow Grip Pronated
1x5 Suppinated



WOD:
1 minute on, 1 minute off for 10 minutes

Max  Unbroken Kettlebell Swings-- Russian, Power or American Swings
ADV 2/1.5 pood
INT/BEG 1.5/1 pood or >

Go only as high as lumbar curve is not sacrificed.

Penalty: If you put the kettle bell down before any minute is up, the ENTIRE CLASS will do 10 burpees for each minute unbroken at the end of the workout. Max penatly: 50 burpees