11082014 WOD

Mini WOD
25 wallballs
15 squat thrusts
25 kb press
Core-20 side hip raises ea way
3x 5 ab wheels
30crunch
3×5 ab wheels

See World
500m row
30 kb swings
30 ring pushups
x 3 rds at 100% effort w/ 2 min rest between

Strength
150ft yoke carry (50ft. x 3)
5 log clean and jerk
x 3 rds