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December 5, 2014

Row 500m
CF Warm up x 2

Group Dynamic: 2 Rounds
200m Run
10 Kettlebell Swings
10 Lunges
15 Situps
10 PVC pass thru/windmills

Strength: Push Press 6x2
*Increase in load throughout

WOD: 3 Rounds
50 ft Overhead walking lunge (45/25)
15 Pullups

Rest 3 mins

21-15-9
Deadlift (225/155)
Box Jumps (24/20)
Wallball (20/14)

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