9/30/14

Snatch 
Work to heavy single

METCON

*10-*9-*8-*7-*6-*5-*4-*3-*2-*1
KB Swing (53/35) (70/53)
Burpee 
*100m row(either before or after each round)

Core: 50 GHD sit ups
Or 100 hollow rocks