10/13/2009
Tuesday 037
Warm up: lighter 1 arm and 2 arm kettle bell or dumb bell swings with emphasis on keeping a neutral spine and active shoulders. Alternate back and forth between those and dips to loosen up the shoulders and back while practicing good form. Stretch out and hydrate both before and after.
WOD: 21 - 15 - 9 repetitions of kettle bell swings and ring dips for time
Strength: Rest
Endurance: 5K run- did 15 minutes elliptical and 10 minutes of rowing