Monday 10/7/13

Warm Up

Firehouse Jog

3xCF Warm up

Skill

Empty Bar/PVC Hang Squat cleans…shrug, jump shrug, rack

WOD

3 Rounds for time…

10 Hang Squat Cleans  135/95

250 m run

25 weigthed abmat SU 25lb plate

250 m run

10 American KB 1.5/1.0