Thursday WOD 8-10-09

Thursday WOD
Great morning with a 6am start. Weather is great, well cold and crisp, it is dry makes all the difference.

Start with Dynamic Mobility Warm-up (slightly modified due to wet grass)
Then:
30 seconds pad work (use MMA Gloves to continue through this workout) +
20 x Kettlebell Squats +
15 x Ring Pull-ups +
10 x Ring Dips
5 rounds minimal rest
Then:
30 secs Ring Mountain Climbers +
30 secs Ring Press-ups +
30 secs Alternate Ring Roll outs
5 rounds minimal rest
Then:
20 x Jumping lunges +
Jog half distance of football field and sprint next half, then jog back to the half way line again then sprint to the starting line
3 rounds

Optional Then:
50 meter Bear Crawls +
20 KB Swings
3 rounds
Cool down and Stretch