WOD 2.9.15 Monday

A. Front Squat 
  • 8-8-8

Take 2-3 rounds to find your working weight.

B. 3 Rounds each 40 sec WORK: 20 sec REST
  • max reps of Kettlebell Swings (50/30)
  • max reps of Ring Rows
  • max reps of Alternating Pistols
  • max calories on Rower

This is a 12 minute workout, 3 minutes at each movement.  Post totals for each of the four movements.

C.  For time:
  • 100 burpees
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