24 September 2013

Warm Up:
20 rounds 30 sec on 10 sec rest max m row

Strength:  10 x 3 Front Squats (70-80%)

WOD:
10 MIN EMOTM
5 OHS (155/105)/7 TTB
There is a 10 burpee penalty to be done at the end for each round you do not complete in the time frame