Thursday 16th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch/400 meter run
50 Jumping Jacks
Rest 2-3 minutes... then

Metcon:
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee's
Sit-ups (anchored to speed it up)

Performance/Intermediate:

Warm up:
Stretch/Leg work, leg mobility
Go through any leg stretches
Work out knots or tightness from yesterday

Strength:
Rest
Back at it tomorrow... :)

Metcon:
7 Rounds for time of:
5 Dips (rings or standard)
10 Pull ups (strict or kipping)
15 KB Swings (Russian-eye level)

After Burner:
3 Attempts at:
Max handstand walk (distance, or handstand hold-seconds)

Kettlebell Swing technique
http://www.youtube.com/watch?v=HX42k6YHBqg&feature=related

note- go moderate weight on the kb swings. I don't want you killing yourself on the swings which will ruin the rest of the workout and take up all your time. 

Post weights and times.