21 December 2013 – “The Saturday before Christmas!!!!”

Warm-up:  Row 1500 meters, 20 Burpees, 10 Push-ups

Strength/Skill:  Front Squat

Strength:  Front Squat: 5,5,3,3,1,1,1

WOD:

6 Rounds:

5 Shoulder to Overhead (135/95)

10 Backsquat (135/95)

15 Deadlift (135/95)

Run to Audley and Back or 5 Burpees

Cool Down: 10 Rounds:  5 Burpees, 10 Sit-ups

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