WOD - 9/17/12 (5 days till CMC)

Technique Day

W/U
20 Jumping Jacks
30 Squats
20 Leg Kicks
PVC Shoulder Mobility and Hip Openers
10 Bar Thrusters
10 Burpees
10 Swings - 24kg
10 Box Jumps - 24"

Workout:

Thrusters
Burpees
Box Jumps - 24"
Kettle Bell Swings - 24kg

Each round is 1 rep of each move without rest until all 4 are done. Rest only enough to reduce HR 20-25%. Each consecutive round add 1 of each. (2,2,2,2 then 3,3,3,3...) until you finish with perfect 10's!

Focus on form of Thursters and speed through the other 3.