WOD - February 15, 2013 - Friday

Workout of the Day

Work Capacity:

3 Rounds for time of:

* 400m row

* 20 T2B

Rest 4 minutes, then

3 Rounds for time of:

* 20 Burpees

* 20 KB Swings (70#/53#)

Rest 4 minutes, then

3 Rounds for time of:

* 12 Deadlifts (315#/225#)

* 12 Box jumps (30"/24")

Rest 4 minutes, then

For time:

* 1 mile run

Skill:

EMOTM 8 mins:

2-4 Strict MU or 5-10 Strict C2B

Additional:

100 Back extensions (no weight)

100 Hollow rocks

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