WOD 7NOV14

Warm Up: 2Rds of: 20-Mountain climbers, 10-Goblet Squats 45/35 lbs, 10-Walking Lunges, 15-Abmat Sit ups
Strength: OHS 5Rds of 5Reps pause 2sec at the bottom of every rep.
WOD: For time:
“cash in” 800m Run
“then” 21 – 15 – 9
Ground to Overhead 135/95lbs
Burpees over the bar
KB Snatches ea. Arm American or Russian 1.5/1 PD
“cash out” 800m Run