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August 29, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 3 Rounds
200m Run
10 Leg Swings front and back/side to side
10 Jump Squats
10 Situps
10 PVC Thrusters

Strength: Front Squat 6x2

WOD: 4 Rounds
10 Overhead Squats (95/65)
10 Box Jumps (24/20)
30 Double Unders (3:1 for singles)

Post: 100 Hollow Rocks

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