8 November 2013; “Power to the People…”

Warm-up: Rolling Gone Bad

3 – 3 minute rounds of Foam Roller, Lacrosse Ball, Overhead Squats

Strength: Backsquat 3×5

Skill: Dumbbell Swings/Dumbbell Snatches

WOD: 8 rounds for time (4 left/4 right) of…

6 Single Arm Dumbbell Thrusters

6 Single Arm Dumbbell Russian Swings

6 Single Arm Dumbbell Snatches

Run to End of South Driveway after each round..

11-8-2013