CFQ

Warm-up
100m run
drills (front crawl, back crawl, leap)

WOD
150 KB swing (1.5/1 pood)

Great effort today out in the rain...a la workouts with Jamie. The challenge in this workout is that when you get tired the tendancy is to swing with your arms and muscle the KB up. Remember to keep that good lumbar support and get the power from your legs as you pop with your hips. Keep your arms straight and don't pull with your back. Kudos to Rod who screamed through the workout.

"We cannot do everything at once but we can do something at once."
-Calvin Coolidge