WOD – 131107

General Warm-up:

400m Run/500m Row

Group Warm-up:

Crossover Symmetry

Strength:

3 X 5 Back Squat

WOD:

5 Rounds of the 3 min AMRAP:
3 Deadlifts (225/155)
6 Pushups
9 Squats
*Rest 1 min between rounds

Endurance:

Run – 4-5 X 800m w/ 2:30 rest between efforts
Row – 4-5 X 1000m w/ 2:30 rest between efforts

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