Fri. 7/9/10 WOD

TOD:
Be courteous to all, but intimate with few;
and let those be well-tried before you give them your confidence.
George Washington

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
High Pulls
Hang Cleans
Thrusters
Back Squat

WOD: Complete 3 Rounds of the below circuit. Do NOT put the KB down until you complete the entire circuit. When you complete a round take a 1-2 min. rest and begin again.

5- KB Swings (Adv. Alt. hands mid air)
5- KB Cleans (each arm)
5- KB Presses (each arm)
5- KB Overhead Lunges (each Leg)