WOD – 131216

General Warm-up

400m Run/500m Row
Iron Scap

Group Warm-up
Strength

3 X 10 Back Squat

WOD

5 Rounds for time of:
10 Overhead Squat (135/95)
500′ Shuttle Sprint (50′ down and back 5 times)
10 Chest to Bar Pullups

Endurance

Run – 4 x 400m TT’s w/ 3-4 min recoveries
Row – 4 x 500m TT’s w/ 3-4 min recoveries
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