2015-11-20 WOD

WARM
std warmup
3 rounds
{
10 KBS 35#
10 v-ups
}
100m row
10 kbs 53#
3x3 burpees

MAIN

A. Capacity test (rest of group did this Aug 3 but I was travelling, so can't do before/after compare)
{
250m row
15 burpees
25 KBS
15 burpees

250m row

}

Time: 4:57

5 min rest

B. Metcon: 50-35-20 of

{

Wallball 20#

DU

} 

I added:

C. 3 rounds

{

1 Strict MU

2 HSPlateWalk

}