WOD 06/20/14

WOD at 11am today.

Pre-WOD (Skills/Strength):
4RDS @ 75-85% 1rm BS
4 Front Squats
8 Back Squats
On a 3min Interval (0,3,6,9)

WOD:
9min AMRAP
KB Swings
Top of every minute run 100m Sprint

Score is total KB Swings

Post-WOD (Challenge/Cool-down):
Tabata Hollow Rock / Supermans

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