full day of fun

11/9/14

1 hour ruck walk in park. Temp 35deg. Did some light running to keep heart rate up.

Later in the day:

Warm-up; 100 jumping jacks, 100 ab exercise, stretch bands, Indian clubs, joint mobility.

WOD

Zercher squats with 2” barbell(easy on arms), Dumbbell row, and I arm dumbbell clean and press. 5 sets of 5 reps. Not rest.

Finisher; burpees, and Kettlebell I arm swings for 10 min.

Great day and some good living! 

Ken

This mission is sacred