WOD - Saturday, 10.3.2015

FITNESS (9am, 10am)

Warm up

100 meter row all legs
100 meter row all arms
100 meter row

3 rounds
30 second bar hang
30 second plank on hands
30 second bottom of squat

WOD
AMRAP 20

1,1,1,2,2,2,3,3,3.......

-Body weight deadlift
-Front rack kb walking lunge 53/35 (holding one KB)
-KB swing same bell

Weightlifting with Coach Joe (9AM)
-- No better way to clean up your snatch!  Get here and be prepared to lift everything