FRIDAY!!!!!

Warm up: Run for 5min at an easy pace.  Then take 5min to stretch.  I will have the clock running so you will be able to see how long you need to go.

If you want to do a strength wod today: dead lift 3x5 at 65% of 1rm.  Focus on the concentric part of the movement.  use a lot of force once you get the weight moving.

WOD:  All of this is with the kettle bell.

10 swings
10 r hand swings
10 l hand swings.
10 around the world
10 halo
10 figure 8
10 thruster
10 swing push
10 swing loop
10 r hand clean
10 l hang clean
5 turkish get up per arm