10/23/11- Kettlebell and Box

You'll need a set of light dumbbells (3lb.) for the boxing portion of today's WOD and you'll also need a kettlebell for the rest of the workout.  Complete the entire circuit before taking a rest.  Good luck!

CIRCUIT 1

1. KB Overhead Swing 10x2
2. KB Squat and Press 10x2
3. KB Suitcase 10x2
4. KB Single Arm Row 10x2
5. 2 minutes boxing

CIRCUIT 2

1. KB Swing 20x2
2. KB Bench Press 20x2
3. KB Walking Lunge 20x2
4. KB Stationary Lunge and Curl 10x2
5. 2 minutes boxing

CIRCUIT 3

1. KB Turkish Getup 5x2
2. KB Squats 20x2
3. KB Russian Twist 20x2
4. KB Lawnmower 10x2
5. 2 minutes boxing

CIRCUIT 4

1. 100 jab-cross
2. 100 uppercuts
3. 100 hooks
4. 3 minutes boxing

Check back in tomorrow for the WOD!