20140828

Warm Up
300m row
50 du's
5-1 push ups
1 min handstand
3 TGU's (each arm)
20 beat swing
10 side lunges
20m DB walking lunge


Strength
10 mins to heavy DLx3


WOD
 For time
12-9-6-3
alternating dumbbell snatch
box jumps
then
Run 600m