Friday 3.28.14

Warmup: 500m row Then 3x 15 Russian swing 15 squat 15 Push up

Wod: 14.4 21-18-15-12-9-6-3 Thruster @95/65 Bar-facing burpee 20 min cap (unless you're are signed up for the open ...NO CAP)

Open people: 5-4-3-2-1 Thruster Bar-facing burpee * I just want you to feel this today...Nothing hard! Pick a pace you can hold without hitting the red line!

DL 10x2 - working up in weight. Nothing ugly. Every 2 mins. 1 wall climb into 4 shoulder touch after competed set.

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