WOD 12NOV14

Warm Up: 400m Run “then” 2 Rds of: 15-HollowRocks, 10-Front squat 3sec holds 45/35 lbs, 10-Superman 3sec holds, 10-HRPUs

Strength: Hang Squat Clean
5 Rds of 5 Reps moderate weight, increase weight each round.

WOD for time:
10-9-8-7-6-5-4-3-2-1
Back Squat 115/75 lbs
Kayaks 45/35 lbs KB
KB Swings 45/35 lbs KB
Ring Dips