WOD 11.13.13

Pre-WOD: 

Coach led warm-up

Oly-Lift: 

•  Med Ball Cleans

WOD: 

21-15-9 Reps for Time of:

• KB Swings 35/53
• Goblet Squat

Rest 2 mins then:

3 Rounds for Time of:

• 500m- Row
• 15 sec L Sit on Rings

Post Total Time…