Wednesday 12.10.14

Main - Group WOD

A: Warm up (No Measure)

3 rounds

1 minute downward dog*

10 kettlebell thrusters
*Do not be concerned about putting the heels on the floor. Be concerned about keeping a straight back, then reach the heels for the floor.

B: Deadlift

C: Metcon (Weight)

Every minute, on the minute, for 24 minutes:

1st minute - Thrusters x 5 reps

2nd minute - Pull ups x 10 reps

3rd minute - Box jump-overs x 15 reps

*Fairly heavy on the thrusters. All five reps should be done unbroken.
Record the weight used for the thrusters. Record the rest in the notes.

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