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September 26, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 3 Rounds
200m
15 Kettlebell Swings
10 Straight Legged Deadlifts (Barbell)
10 Push Press (Barbell)
10 Good Mornings (Barbell)

Skill/Strength: 11 min EMOM
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Squats

WOD: 3 Rounds
60 Double Unders (180 Singles)
30 Wallballs (20/14)
15 Deadlifts (225/155)

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