03-25-10 Thursday Push-Press 5x5 / Bench 5 x 5/ Mini-metcon

"Wo-man on Fire" Burpee

03-25-10 Thursday

WOD

Push-Press 5-5-5-5-5

Bench Press 5-5-5-5-5

Mini-Metcon

In 10 minutes:
400m Run

-then-

As many reps as possible of:

1-Arm Overhead Kettlebell Squats (35/20lbs)

Put the kettlebell down at any point and perform 5 burpees.

* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.

* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.

* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.

* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.