Erica looking good on the KB Swing. Great job!!!!!

Arm/Leg Swings
Samson Stretch L&R
250m Run
2x10 of:
Push-ups
Squats
DB Straight-leg Deadlifts
        
MOD
Double Under Practice
work on stringing sets of the same number together.  If you get 10, 20, or 30, etc., in a row try and repeat the same number each set.  Even if you're doing singles in between your doubles, pick a number and stick to it. For example I'm going to shoot for 5 sets of 20 reps unbroken.
WOD
1000m Row
30 Cleans 135/95#
50 Burpees (games style)=burpee, come to your feet and jump on to a 25# plate(no clap). This is similar to a bar-facing burpee, but instead of stepping forward and jumping over the barbell, you step forward and jump on the plate.

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