WOD 12.17.13

Pre-WOD: 

Coach-led warm-up

Strength:

Bench Press 5×[email protected]%

WOD: 

“Willy”

3rds for time of:

• Run 800 meters
• 5- Front squat 155/225
• Run 200 meters
• 11-Chest to bar pull-ups
• Run 400 meters
• 12-KB swings 53/70