WOD

3/6/14

Warm up:

Row: 1000 (before class)

10 min AMRAP

Swing: 10 (Moderate KB)

Goblet Squat: 10 SN/Windmill 1/1 x 5

Then 30/20/30

Strength:

Alternate OTM X 10

Bench Press 5X5 80% of 1 rm

10 KB Thrusters (16 kg/12 kg)

WOD:

5 rounds for time

7 DL (275/185) (225/135)

10 dips

Mobility:

Leg smashing